Maintain a glute bridge position by lying on your back with bend knees and feet on the ground. Leg curls are known to be especially good for building stronger hamstring muscles, but what many people do not realize is that there are other alternative exercises that can be just as useful for improving the strength of their hamstrings. Best Alternatives To Leg Curls … 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. Spending too much on leg machines, such as the leg curl and leg extension station, is not an efficient or effective way to train. Read Next. With some simple equipment you have at home, that doesn't have to be an excuse to bail on your workout.Sure, some exercises are tricky to perform without specialized gear, but you can manage the lying leg curl with just a little improvisation. Alternative Names: Lying leg curl, prone leg curl, hamstring leg curl, pronated leg curl Type: Strength Experience Level: Beginner Equipment: Machine Muscles Targeted: Hamstrings Mechanics: Isolation Average Number of Sets: 3-4 with 10-15 reps each Variations: Seated, standing, stability ball, dumbbell, and banded leg curls Alternative: Deadlift, glute-ham raise Pull up your hip into a full extension. In this lying leg curl alternative, the hamstring ball curl ins create a piked-hip position. Leg extension alternatives engage more leg muscles, like the glutes and hamstrings. This move combines a squat and full extension of your lower body, making it a great leg press alternative. Both seated leg curl exercises and lying leg curl exercises can be done on a machine found in nearly any gym you visit. These machines don’t work very well and we spend a lot of time sitting at work, we don’t need to do more at the gym! Conquering Kilimanjaro. The leg curl is perfect because it focuses on the primary hamstring movement of knee flexion. If you have joint pain, do broad jumps … It's leg day, but you can't make it to the gym. While a convenient isolation machine to have access to in a gym setting, this isolation machine is unnecessary to target the hamstrings. Although they are one of the most common ways to work your hamstrings, leg curls require a large and often expensive resistance-training machine. Hamstrings Walk Outs is the exercise is the best alternative for lying leg curls. Seated leg curls are popular with new gym-goers while lying curls are somewhat more advanced, though they work slightly different muscles in the legs, thighs and hamstrings.

Creating a workout plan for alternatives to leg curls should focus on four important aspects: 5 Leg Machine Alternatives to Tone Your Legs The Path.

Leg Curl Exercise Information. The leg curl is a hamstring dominant exercise where you lay on your stomach and curl machine weight behind you. This position provides just the right angle to really work the hamstrings and strength the lower back without adding stress on your knee joint. Some exercises even work your core, which is important for good posture and balance. The Glute Guy: The Nordic Ham Curl: A Staple Exercise for Athletes ; Postema Performance: 5 Best Seated or Lying Leg Curl Alternatives ; Innersport Chiropractic: The Good, The Bad, and The Ugly of Hamstring Strengthening Exercises ; RDL Fitness: Avoid Leg Curls ; Breaking Muscle: How and Why You Should Be Performing Hamstring Raises Substitutes for Leg Curls.