Alternatively, you can put your hands on your head or cross your arms over your chest. Get a gym mat, and you are good enough to get started. When your back is parallel to the ground, return to the starting position. The only issue with this exercise is that it would be very difficult to vary the resistance. 7 Best Seated or Lying Leg Curl Alternatives, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to email this to a friend (Opens in new window). To cope up the situation, we need to find some alternative to get strong hamstrings. If you’re doing it right then you will feel it very quickly. I also love to write about my passion and I’m a firm believer in healthy body healthy mind. The owner of this site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com All images courtesy of Amazon. You probably won’t realize the extent of how helpful a bridge can be until you try it. Alternative to Seated Leg Curl. For instance, you get kneel flat on a mat and have a partner hold down the heels of your feet. The leg curl is the easiest option for targeting the hamstrings. If your gym has one, the hack squat machine can be a great alternative to leg extensions. It sounds simple enough, but using only your legs can be challenging and take some getting used to. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. You can add weights or even go to a standing deadlift using only one leg to support you as you get used to the movement. #5: Standing Leg Curl Alternative: Romanian Deadlift The sliding leg curl (or lying leg curl) is challenging but does the job perfectly. These leg curl alternatives can be done at the gym or even at home in some cases. Lie on your back and relax. Seated or lying leg curls on a machine are popular because they are very easy to learn and they isolate the hamstring muscles on the back of your legs. But what bad is it when the benefits of it are uncountable. This drives down the cost of acquisition and keeps more money in your pocket. Second, we present a workout that requires kettlebells: The Kettlebell Swing. These substitutes could be better or worse for you depending on what your training goals are. Notify me of follow-up comments by email. The lighter weight typically used with dumbbells may help to better simulate a lying leg curl than other exercises on the list. This seated leg curls alternatives exercise is one of the rarest types of workouts that will not require any equipment to be purchased. They are all more functional, as you aren’t stuck in a fixed movement pattern, and they also engage your core and posterior chain. This is very different from other lower body movements, and can take some practice. Spending too much on leg machines, such as the leg curl and leg extension station, is not an efficient or effective way to train. Start small with the kettlebell until you get a handle on the form, and then you can continue to increase your weight. This seat curl is plate loaded instead of weight stack loaded. Weights get added to the bar or, if this is a cable machine, … Substitution #1: Dumbbell Lying Leg Curl Deadlifts are a great alternative to the leg curl for a few reasons. Good mornings are a great exercise for the entire posterior chain and can be a very useful replacement for a leg curl machine. One of the best alternatives to using the leg curl machine when it comes to training your... Glute Ham Raise. Advanced: For a more advanced workout you can go to a one legged bridge, add weight for extra intensity or try variations of this. Using any of these leg curl alternatives can give you all of the benefits of a machine and more. It is not an isolation exercise for the hamstring but involves the hamstrings, glutes, and the spine very effectively. Here’s how to do it: Start in a kneeling position with your feet anchored down firmly. You hear so much about these, and with good reason. As you move through this use a “pop” at the top to push the hips forward as you swing the kettlebell. The Hex Bar/Trap Bar is a great way to incorporate some variety into traditional barbell training. However, other hamstring exercises like Stiff leg deadlift or Romanian deadlift will hit our hamstrings aswell. Even if you’ve been addicted to the leg curl machine for years, now is the time for change. You want to move yourself up and down through the exercise by using your legs and nothing else. While a convenient isolation machine to have access to in a gym setting, this isolation machine is unnecessary to target the hamstrings. You begin with the barbell on your back as if you are at the top of a squatting position. As you lean forward, your glutes will move back slightly and you should feel it pulling on your hamstrings. You then hold the bride position at the top, and then slowly move back down to starting position using the glutes again to do so. Also, it uses the kettlebell, which can be the only equipment that is accessible for many people. Posted at 15:59h in Fitness by Toma 13 Comments. You can see the exercise demonstrated in the video below. If you are looking for an alternative to leg curls, either because you don’t have access to a machine or because you prefer to add some variety in your training, any of these 5 lifts would work great. Stability balls can be a surprisingly effective way to work your leg muscles and they are probably the cheapest piece of equipment you can find to simulate a leg curl machine. Well-defined legs can be your best accessories but might require some targeted exercises. Deadlifts are an excellent way of toning the lower half and works much more efficiently than leg curls. Sign up below for free instant access to a pdf report from vertical jump expert Jacob Hiller on how you may be able to increase your vertical jump by up to 2-6 inches in just 45 minutes! Although they are one of the most common ways to work your hamstrings, leg curls require a large and often expensive resistance-training machine. This seat curl is plate loaded instead of weight stack loaded. The stiff leg deadlift is a very popular exercise for hamstring development. Hi I’m James and I’m a self confessed fitness fanatic. For the standing leg curl, here you get to work on your legs one after the one. There are alternatives to leg curls … This drives down the cost of acquisition and keeps more money in your pocket. Hold your hands straight out in front of you with your arms extended for balance. You might also feel the lower back being worked. Lower down until you feel a stretch in your right hamstrings, or until the dumbbells touch the ground, then hinge back up to starting position. This tends to be looked at as a yoga pose or a simpler type of stretch, but this has a lot of potential attached to it. Substitutes for Leg Curls. Advanced: You can try variations of this using one leg, adding weights, or even lifting the ball into the air with your hamstrings. Part of the series: LS - Workout Advice. 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