To cope up the situation, we need to find some alternative to get strong hamstrings. Sometime we are unable to get the gym membership or don’t have leg curl machine at home. Although they are one of the most common ways to work your hamstrings, leg curls require a large and often expensive resistance-training machine. There are different variations of swings, but straighter legs will put a greater emphasis on your hamstrings. Once you are lowered to a bent over position, you want to use the same leg muscles to power you back up. The Titan seated leg curl machine is a good fit for home gyms with space or a private / commercial gym with a few members … Sign up below for FREE instant access to a report from jump expert Jacob Hiller on how to improve you vertical by 2-6 inches in 45 minutes! The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. Kettlebell Swing. The single leg Romanian deadlift is another great alternative hamsting exercise to leg curls. 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. Begin standing upright with your feet together. 13 Seated & Lying Leg Curl Alternatives (You Can Do at Home) Leg Press Vs Hack Squat: The Quest For Maximum Quadriceps Hypertrophy. For the standing leg curl, here you get to work on your legs one after the one. This seated leg curls alternatives exercise is one of the rarest types of workouts that will not require any equipment to be purchased. Here’s how to do it: Start in a kneeling position with your feet anchored down firmly. Weights get added to the bar or, if this is a cable machine, … You can try variations of this using one leg, adding weights, or even lifting the ball into the air with your hamstrings. This drives down the cost of acquisition and keeps more money in your pocket. You work on one leg while being supported by the other leg. There is a demonstration of proper technique in the video below. 4 Of The Best Leg Curl Alternatives Deadlifts. You probably won’t realize the extent of how helpful a bridge can be until you try it. Hip Extension. Plus it requires nothing but a slick floor and a small towel. The Chin Up is the best alternative for the biceps. The idea is that you move up and down in a bent over position, but you use the hips to push up and out. Sliding leg curls are a good seated leg curl alternative because, in addition to targeting the hamstrings, they engage your core and glutes. Once you are in position, you want to have good posture and keep a tight core. Kettlebells are an excellent way of getting in cardio, High Knee Exercise Benefits And How To Perform Correctly, The Best Ab Machines on The Market for Home Use, When is The Best Time to Have a Protein Shake. About Brian Ward. It’s a great leg deadlift, dumbell leg curl, lying leg curl alternative. Romanian Deadlift. I seriously bet you could just drop the seated leg curl or perhaps add in an extra set on the lying curl. There are options for all three here for you to consider. Rather than the weight being in front of your body during deadlifts, your body is in the middle of the Hex bar. The bar should almost graze up the shines. This exercise is demonstrated below using a glute ham machine, although there are other ways to perform it. This is very different from other lower body movements, and can take some practice. The bridge is a great. The Romanian deadlift helps us work the whole body, both the upper and the lower halves from our... 2. The cyclist squat, or quad squat, is another leg extension alternative. A mixed grip is common, but go with what you are used to and comfortable with. One of the best alternatives to using the leg curl machine when it comes to training your... Glute Ham Raise. These exercises are listed because they all target the hamstrings, even if it isn’t quite in the same way as lying or seated leg curls. Leg Curl. 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. You then lean forward, keeping your legs mostly straight with only a slight bend. You begin lying down on your back, with the heels of your feet resting on the top of the stability ball. You lower yourself down to parallel to the ground or slightly further, and then raise up trying to use only your hamstring and glute muscles. This exercise will also challenge your core, but the emphasis should be on your hamstrings. The move is simplistic, but the impact is far reaching. The leg curl is the easiest option for targeting the hamstrings. You hear so much about these, and with good reason. Your feet are placed close together and your heels are raised. In this article, we are going to describe the best leg press calf raise alternative and seated calf raise. It’s great to utilize some of the machines at the gym, but you want to really know what you are doing. This is how you tone your legs in the most effective way possible! Alternative: Deadlift, glute-ham raise The leg curl or the lying leg curl is one of the most effective isolation exercises that bulk up and strengthen your hamstrings. When I’m not personal training I enjoy multi discipline endurance events, mma and hitting the gym. The Titan seated leg curl machine is a good fit for home gyms with space or a private / commercial gym with a few members … The sliding leg curl (or lying leg curl) is challenging but does the job perfectly. You begin the lift in a... Glute Ham Raise. While it would be tough to argue that any of these exercises can isolate the hamstrings as well as the leg curl machine, they all do work the hamstrings and have other benefits. Dumbbell or kettlebell swings are a very versatile exercise and they can be used to target the hamstring muscles. In this case you are going to lie on your back with your feet on top of the stability ball. ... the lower back will come into play. One benefit of these is that you only need a set of dumbbells and does not require any special machines or other equipment. Also, deadlifts work on your abs, glutes, and posterior trap muscles. Even if you’ve been addicted to the leg curl machine for years, now is the time for change. They are all more functional, as you aren’t stuck in a fixed movement pattern, and they also engage your core and posterior chain. Hold your hands straight out in front of you with your arms extended for balance. These leg curl alternatives can be done at the gym or even at home in some cases. Alternative to Seated Leg Curl. Here are some best alternative to seated leg curls that can you can opt for your workout: Romanian Deadlift Place your feet under the bar so the bar is half way between the heel and your toes. Also, there are machines that aid in carrying out a leg curl, and this makes it more fun. You then raise your hips up, maintaining a solid core and good posture, and use your hamstrings to pull the ball towards your glutes. While these come in many different shapes and sizes, the basic layout is the same. Concentration Curls Your hamstrings consist of the biceps femoris long head and short head, semitendinosus and semimembranosus. The TITAN seated leg curl machine is a simplified version of the seated curl you find in almost any gym across the country. 7 Great Tricep Pushdown Alternatives for Your Workout. You begin with the barbell on your back as if you are at the top of a squatting position. There are many other deadlift variations you can do to target your hamstrings, including snatch grip deadlifts. Save my name, email, and website in this browser for the next time I comment. The only challenge with these exercises is that you have... Bridges. You want to move yourself up and down through the exercise by using your legs and nothing else. Leg curls target the hamstrings on the upper backs of the legs and the glutes of your buttocks. ... Leg raises have as many variations as ice cream has flavors. You may perform it using a machine in the gym or with sliders at home. Advanced: You can try variations of this using one leg, adding weights, or even lifting the ball into the air with your hamstrings. Kettlebells are an excellent way of getting in cardio plus strength training. Not only that, but they will really help to tone, sculpt, and get the whole lower half in on the act. 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! Step into a wide stance backward step, starting with your weaker leg. This will hit your hamstrings and other leg muscles in a more unique way. The seated leg curl is a more natural position for many exercisers, as the bench of the lying leg curl is not flat but angled. You want to make sure you aren’t rocking your body and “cheating” on the reps. As you get stronger in this lift, you can add resistance. Using any of these leg curl alternatives can give you all of the benefits of a machine and more. You hear so much about these, and with good reason. Here we look at the best leg curl alternatives, how they work, and why they can help you so much. This exercise is not always the easiest for many people -- your hamstrings and ankles might not be accustomed to lifting heavy objects. It sounds simple enough, but using only your legs can be challenging and take some getting used to. Here’s how to do a squat as an alternative to a leg curl: Stand straight and tall with your feet pointing forward. First, they target your hamstrings, just like the leg curl. 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. This takes time and some getting used to but it can create an excellent foundation for toning and sculpting. This drives down the cost of acquisition and keeps more money in your pocket. Get a gym mat, and you are good enough to get started. With the legs being almost completely straight, you should feel this work the lower back, hamstrings, and glutes. To do this you will lay on your back with the small towel folded under your feet. The stiff leg deadlift is a very popular exercise for hamstring development. Copyright 2014-2019 by Postema Performance. The stiff leg deadlift is a very popular exercise for hamstring development. Also, it uses the kettlebell, which can be the only equipment that is accessible for many people. Here’s how to do it: Start in a kneeling position with your feet anchored down firmly. Part of the series: LS - Workout Advice. I also love to write about my passion and I’m a firm believer in healthy body healthy mind. The TITAN seated leg curl machine is a simplified version of the seated curl you find in almost any gym across the country. Second, we present a workout that requires kettlebells: The Kettlebell Swing. While a convenient isolation machine to have access to in a gym setting, this isolation machine is unnecessary to target the hamstrings. Read Next. This seat curl is plate loaded instead of weight stack loaded. Then you lift the lower half off the ground using the glutes to do so. Here are 5 of the best exercises that can be used as machine leg curl alternatives. But what bad is it when the benefits of it are uncountable. Deadlifts are a great alternative to the leg curl for a few reasons. For instance, you get kneel flat on a mat and have a partner hold down the heels of your feet. You begin the lift in a similar situation as a deadlift, with the same grip and stance, except your knees are almost locked out. Hex bars can also be a valuable addition to your home gym that doesn’t take much space if you can store them upright. The seated position of leg presses helps keep your upper body and torso still. There are alternatives to leg curls … Workout can be so annoying at times because of the pains and the time it takes from us. From there, you stand up and lock it at the top like a normal deadlift. Keeping your back flat, lower yourself down using the glutes and hamstrings to do so. Top 10 Alternative to Leg Curls that Can be Done by Everybody Stiff-Legged Deadlifts. Alternative of Seated Leg Curls. As you move through this use a “pop” at the top to push the hips forward as you swing the kettlebell. This seat curl is plate loaded instead of weight stack loaded. Not only that, but you want to be certain that you are using the right ones. This exercise is sometimes referred to as the reverse leg curl or kneeling leg curl, but for this exercise you’ll need a workout buddy around to hold your feet or you can anchor your feet under a weighted barbell or anything else that is stable. Hamstrings are an important muscle group for lower body strength and power, but not everyone has access to a seated or lying leg curl machine. If you are getting tired of doing the same old leg curls for you hamstring, the good news is that you can still tone the hamstring, the glutes, and the entire leg by engaging in alternative exercises. This exercise will require you to hook your legs on … Alternative Exercises to Leg Curls. Notify me of follow-up comments by email. The deadlift is a common weightlifting exercise. 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. Buttocks, hamstrings,... 3. Post was not sent - check your email addresses! Barbell/Dumbell Preacher Curls: Upside Down Chin Up: The Preacher Curl flexes the humerous which puts your bicep in a slightly different position then the traditional curl. Deadlifts are an excellent way of toning the lower half and works much more efficiently than leg curls. If you aren’t used to using a kettlebell then you may have to work at the motion. Start small with the kettlebell until you get a handle on the form, and then you can continue to increase your weight. #5: Standing Leg Curl Alternative: Romanian Deadlift The weight will the swing back between your legs and you repeat the movement. Substitution #1: Dumbbell Lying Leg Curl You grasp the handle with both hands, pull it back behind you, and then swing the bell up in front of you, not going much higher than shoulder height. Then you are going to move the ball up towards you and then back down, using only your hamstrings to do so. If your gym has one, the hack squat machine can be a great alternative to leg extensions. Lie on your back and relax. Your own body weight acts as resistance during this exercise which is a great option for beginners or anyone recovering from an injury. You will be lying in a reclined position, with the weight on your back and your feet on a platform. Your only options would be to change the tempo of the lift or alter your set and rep schemes. Advanced: For a more advanced workout you can go to a one legged bridge, add weight for extra intensity or try variations of this. 7 Best Seated or Lying Leg Curl Alternatives Stiff Leg Deadlift. If you’re doing it right then you will feel it very quickly. If this is a new movement for you, begin with very light weights as it can be very challenging. You could also accomplish this by standing on a box or other platform, forcing you to reach down lower to get the barbell. 9 Best Seated & Lying Leg Curl Alternatives 1. Keep hips and shoulders squared with the ground. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. You can see the exercise demonstrated in the video below. One easy way to add weight is to hold a dumbbell or weight plate in front of your chest. This is an extremely simple exercise. As you lean forward, your glutes will move back slightly and you should feel it pulling on your hamstrings. Kettlebell swings are a fundamental movement in this area, and will help to tone the leg. A leg curl can be done while lying down, standing, and even while seated. Substitutes for Leg Curls. 5 Leg Machine Alternatives to Tone Your Legs The Path. Grip the bar with an overhand grip just outside where your knees are positioned. It will challenge your muscles a little bit differently. Your arms are on the sides of your body with this bar. Sorry, your blog cannot share posts by email. Tags: leg exercises. Part of your workout should focus on your hamstrings at the back of your thighs. They can also be done with the same sets and repetitions once you are comfortable with the movement and know how much resistance to choose. Perhaps you can’t dispute the … This setup includes a flat bench to lie down on with a levered lifting bar at the end. It may then be easier for an exerciser to concentrate specifically on the movement of the legs. There are three versions of the leg curl, lying, standing, and seated. Conquering Kilimanjaro: Q&A with Sara Sampaio on Her Hike to the Top of Africa’s Tallest Mountain. An alternative to the seated leg curl, the lying leg curl will work the hamstrings, glutes, shines, and calves. These are all excellent alternatives to the leg curls that you have been performing for years. Well-defined legs can be your best accessories but might require some targeted exercises. You lie on your back with your feet hip width apart, keeping your feet flat on the ground. Deadlifts are an excellent part of any lower body workout, and so long as you perfect your form you can get a lot out of them. 10 Alternatives to Crunches & Situps. It isolates the back of the thigh very well with minimal involvement of any other muscle group. This week's Gym Tip looks at how you can effectively train your hamstrings without defaulting to the prone curl machine. There are several alternative ways to work your hamstrings, the muscles located on the … These substitutes could be better or worse for you depending on what your training goals are. You can get deep into the muscle tissue with this movement, and it’s easy enough to do almost anywhere. Good mornings are a great exercise for the entire posterior chain and can be a very useful replacement for a leg curl machine. The lighter weight typically used with dumbbells may help to better simulate a lying leg curl than other exercises on the list. Alternatively, you can put your hands on your head or cross your arms over your chest. You can also use a dumbbell in place of kettlebell. It is not an isolation exercise for the hamstring but involves the hamstrings, glutes, and the spine very effectively. These can be a great finisher to a workout because they make it easy to use different weights and they work your posterior chain, core, and can challenge your conditioning. Not all gyms will have one of these bars, but many do. By using a barbell, it is easy to adjust the resistance and it will work the hamstrings, glutes, and lower back. 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. Posted at 15:59h in Fitness by Toma 13 Comments. When your back is parallel to the ground, return to the starting position. It involves flexing your lower leg against a resistance towards your butt. Using a stability ball works as an excellent alternative to the machines at the gym, and they are also much more accessible. However, other hamstring exercises like Stiff leg deadlift or Romanian deadlift will hit our hamstrings aswell. He is using shorter plates so he can work a greater range of motion. It also requires less balance to lift the weights, according to a 2016 study . Hi I’m James and I’m a self confessed fitness fanatic. Spending too much on leg machines, such as the leg curl and leg extension station, is not an efficient or effective way to train. 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). 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. Lift your left foot off the ground and hinge at the hips so your torso comes down as your left leg lifts up. How to: Lying Leg Curl With a Dumbbell at Home. Your legs should be at roughly a 45 degree angle when compared to the floor. 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. This exercise is sometimes referred to as the reverse leg curl or kneeling leg curl, but for this exercise you’ll need a workout buddy around to hold your feet or you can anchor your feet under a weighted barbell or anything else that is stable. These are not just one of the best alternatives to a leg curl, the Bulgarian split squat is hands down one of the best exercises for developing dynamic strength in the … 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. You begin with the kettebell on the ground slightly in front of you, while in a partial squat position. You can also try the lift with dumbbells, which can allow you to try single and double leg variations. The Hex Bar/Trap Bar is a great way to incorporate some variety into traditional barbell training. If you have a machine that is adjustable, you can also switch that up to a more challenging level. The only challenge with these exercises is that you have to ensure that you are using proper form. The Upside Down Chin Up exercise is a bodyweight alternative that targets the bicep in a similar way. You might also feel the lower back being worked. The Kettlebell Swings exercise is a great alternative to the leg curl as it involves all the posterior chain in its movement. The only issue with this exercise is that it would be very difficult to vary the resistance. Leg Curl Free-Weight Alternatives (Hamstrings) Commercial gyms typically offer one or more of the following hamstring machines; prone leg curls, seated leg curls, or kneeling leg curls. Try this without the kettlebell to get used to it, and see how the swinging motion is so different than a deadlift or similar type of exercise. After this, correctly position your knees approximately just over 90 degrees. 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