You clicked on this blog because you are in one of these two scenarios.

You are in the gym, hitting legs and getting a great workout in. You want to do some hamstring exercises but you are tired of the lying leg curl machine or the seated leg curl. You are tired of the same workout and want to spice things up a little to make the gym more exciting.

The second scenario is you are at home trying to workout and hit your hamstrings but, you cannot think of anything except for the leg curl and you are looking for some leg curl alternatives to get a decent workout in.

No matter what scenario you are in, we are here to help educate or refresh your memory on some hamstring exercises you can do in the gym or at home that will turn your leg from a twig to a tree trunk.

Understanding the Hamstring

Before we can move forward and talk about other exercises it is best that we understand the hamstring and how it functions

Your hamstring muscles (biceps femoris, semimembranosus, semitendinosus) are located on the back of your thigh connected from your hip to your knee. This muscle is responsible for 4 different things which are knee flexion (bending the knee), hip extension (extending the hip), hip rotation, and stabilizing the knee. Understanding the 4 responsibilities of the hamstring will help us in our exercises and better target this muscle group.

Understanding Leg Curls

Knowing what we know now about the hamstring, understanding the function of the traditional leg curl is a lot easier. Performing the leg curl is simple whether you are doing a seated leg curl, a lying leg curl, or a standing leg curl. The movement, using knee flexion, is bringing your heels to your butt. All of these exercises use the same movement in different orientations.

Understand the muscle and you will be able to understand how to work the muscle out!

5 Leg Curl Alternatives for in the Gym and Outside the Gym

We are going to list a number of different leg curl alternative exercises for you to use at home or at the gym. These exercises will activate the hamstring in different ways through knee flexion, hip extension, and more. Try these out and let us know what exercise is your favorite or if we missed a good leg curl alternative.

Knee Flexion Exercises

Knee flexion exercises effectively isolate and strengthen the hamstrings, which play a crucial role in stabilizing the knee and preventing a hamstring injury. Improved hamstring strength provides better support for activities like running and jumping, enhancing athletic performance. Here are some hamstring exercises that use knee flexion.

1 | Nordic Hamstring Curl

The Nordic curl is first on our list as a challenging body weight workout. If you are an athlete, this is a leg curl machine alternative you will want to use more often. This movement will significantly strengthen your hamstrings, improve agility, speed, and power, and prevent hamstring injuries.

This is a challenging workout. Beginners proceed with caution.

How to Nordic Hamstring Curl

To perform this Nordic hamstring exercise, begin by kneeling on a preferably soft surface with your feet secured under a barbell, or a sturdy bench, or have a partner hold your ankles in place. Keep your body straight from your knees to your shoulders. Slowly lower your upper body towards the ground while controlling the descent, aiming to keep your hips extended.

Engage your hamstrings and core to resist the fall, and once you can no longer maintain control, let your body drop to the ground. To return to the starting position, use your hands to push off the ground and help yourself back up to a kneeling position. To increase the difficulty, try to perform the movement without using your hands for assistance.

Similar Exercise: Glute Ham Raise

Glute ham raises are an exercise that is very similar to the Nordic curl with the main difference being between where the knees are placed. The glute ham raise is placed before the pad. The movement is still the same.

2 | Stability Ball Hamstring Curl

This is another exercise that requires knee flexion and is an easier exercise than the Nordic hamstring curl. The stability ball is also known as the exercise ball.

How to Stability Ball Hamstring Curl

To perform the stability ball hamstring curl, start by lying on your back with your heels resting on top of a stability ball. Your arms should be placed at your sides for support. Press your heels into the ball and lift your hips off the ground, creating a straight line from your shoulders to your knees. This is your starting position.

From here, engage your core and pull the ball toward your glutes by flexing your knees, rolling the ball toward you while maintaining tension in your hips. Once your knees are fully bent and the ball is close to your body, pause for a moment. Then, slowly extend your legs to roll the ball back to the starting position, keeping your hips lifted throughout the movement. Be sure to control the motion and avoid letting your hips sag as you return to the starting position. Repeat for the desired number of repetitions to effectively target your hamstrings.

Hip Extension Exercises

Hip extension exercises are used for strengthening the hamstrings by focusing on their role during movements that require hip movement, such as running, jumping, and climbing. These exercises not only target the hamstrings but also engage the glutes and lower back, promoting overall lower body strength and stability.

By improving the strength and flexibility of the hamstrings, hip extension exercises can enhance athletic performance, reduce the risk of injury, and improve alignment and posture. These movements help in increasing functional strength, making everyday activities easier and more efficient. Including hip extension exercises in your routine can lead to more powerful and explosive lower body movements, a crucial aspect for athletes and fitness enthusiasts alike.

3 | Kettlebell Swing

The kettlebell swing is one of my personal favorites for the hamstring. I used this exercise to help increase my VO2max as well as increasing functional strength. This is a movement that I highly recommend for anyone to add to their workout routine.

How to Kettlebell Swing

Start by standing with your feet slightly wider than shoulder-width apart, grab onto a kettlebell with both hands, and let the weight hang in front of you. Bend at the hips and slightly at the knees, lowering the kettlebell between your legs while keeping a flat back. Use an explosive motion to push your hips forward and swing the kettlebell up to chest level, arms extended out in front of you.

Keep your core engaged throughout the movement and avoid using your shoulders or arms to lift the weight. Control the descent as you lower the kettlebell back down between your legs and repeat for desired repetitions.

4 | Single Leg Hip Extension

The single-leg hip extension is an excellent exercise for targeting the hamstrings, glutes, and lower back while also improving balance and stability. By performing this exercise unilaterally, you can address any muscle imbalances and enhance your overall lower body strength. Incorporating single leg movements into your routine can also lead to increased core activation, as it requires greater stability from your midsection.

How to Single Leg Hip Extension

To execute the single-leg hip extension, begin by lying on your back with one knee bent and the other leg extended straight. Keep your arms at your sides for stability. Pressing through the heel of the bent leg, lift your hips off the ground while keeping the extended leg in line with your body. Your body should form a straight line from your shoulders to your knees. Hold the top position for a moment to fully engage the hamstrings and glutes, then lower your hips back down to the ground in a controlled manner.

Repeat for the desired number of repetitions, then switch from the right leg to the left leg or vice versa to ensure balanced strength development on both sides. This exercise not only strengthens the posterior chain but also enhances functional movements required in daily activities and athletic performance.

5 | Stiff Legged Deadlift

The stiff-legged deadlift, also known as the Romanian deadlift, is a fundamental exercise that primarily targets the hamstrings, glutes, and lower back. It is particularly effective for developing strength and flexibility in the posterior chain, making it a valuable addition to any lower-body workout routine. By maintaining a stiff (or straight) leg position throughout the movement, this exercise places greater emphasis on the hamstrings compared to traditional deadlift variations.

How to Stiff Legged Deadlift

To begin, stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keep your knees slightly bent but fixed in that position throughout the lift. Hinging at the hips, lower the weights towards the ground while keeping your back straight and shoulders retracted. Aim to lower the weights until you feel a stretch in your hamstrings, usually around mid-shin level.

Pause briefly at the bottom, then engage your hamstrings and glutes to lift the weights back to the starting position, ensuring smooth and controlled movements. Perform the exercise with a focus on maintaining form and a strong core for optimal efficacy and to reduce the risk of injury.

To do a single leg deadlift complete the same movement with just one leg.

Frequently Asked Leg Curl Alternatives Questions

How can I substitute leg curls?

Many different exercises can be substituted for leg curls. There are Nordic curls, stiff leg deadlifts, kettlebell swings, single-leg hip thrusts, stability ball hamstring curls, and much more. These are just five different exercises that will make excellent substitutes for your next leg workout.

Can you do hamstring curls without a machine?

Yes, you can do hamstring curls without a machine. Nordic curls are an effective bodyweight exercise that targets the hamstrings intensely. To perform this exercise, you will need a partner or some sturdy surface to anchor your feet. Start by kneeling with your feet secured, either by your partner holding them or under a couch, while keeping your body straight from your knees to your head. Slowly lower your upper body towards the ground while engaging your hamstrings to control the descent, aiming for a stretch at the bottom. Once you reach your limit, push back up to the starting position using your hamstrings and glutes. This exercise not only builds strength in the hamstrings but also improves muscle control and reduces the risk of injuries.

What is the opposite of leg curls?

The opposite of a leg curl is a leg extension, which primarily targets the quadriceps muscles at the front of the thighs. While leg curls focus on flexing the knee to engage the hamstrings, leg extensions involve extending the knee, allowing for targeted strengthening of the opposing muscle group. Incorporating both leg curls and leg extensions into a workout routine ensures balanced development of the thigh muscles.

How to do leg curls with free weights?

Start by lying face down on a bench with your legs hanging off the edge. Ensure your knees are just off the end of the bench to allow for a full range of motion. Hold onto a dumbbell between your feet or place a weight plate on the back of your legs, securing it with your feet. Flex your knees to curl the weights towards your glutes, focusing on using your hamstrings to pull the weight up. Keep your core engaged to maintain stability throughout the movement. Lower the weights back to the starting position in a controlled manner, ensuring not to drop the weights quickly, as this can lead to injury. Perform the desired number of repetitions, ensuring that your movements remain slow and controlled to maximize effectiveness.

Conclusion

In conclusion, exploring leg curl alternatives provides a well-rounded approach to strengthening the hamstrings and promoting overall lower body fitness. By incorporating exercises like single leg hip extensions, stiff legged deadlifts, and Nordic curls into your routine, you can effectively target the posterior chain while also enhancing stability and preventing muscle imbalances.

These alternatives not only build strength but also improve flexibility and functional movement patterns necessary for daily activities and athletic performance. Ultimately, diversifying your workout with these strategies ensures comprehensive muscle development, leading to a more effective and balanced fitness regimen.