If you’re used to relying on the leg curl machine to build your hamstrings but find yourself craving variety—or maybe you don’t have access to one—then it’s time to explore some top-notch leg curl alternatives. Whether you're at home without equipment, on the go, or just want to target your hamstrings differently, we’ll show you exercises that deliver results. We’ll dive into the 12 best leg curl alternatives, covering exercises like Nordic curls for hamstring strength, single-leg deadlifts for balance, hip thrusts for serious glute activation, and more.
We’ll also look at effective options with resistance bands and dumbbells, plus advanced moves for those ready to push their limits. So, are you ready to explore new ways to build stronger, more defined hamstrings? Let’s get into it!
Before we introduce its alternatives, let’s examine the leg curl exercise in more detail. Leg curls are popular for targeting the hamstring muscles: the biceps femoris, semitendinosus, and semimembranosus [1]. While the leg curl primarily focuses on the hamstrings, the calves, glutes, and lower back are secondary muscles that are also activated to a lesser extent.
You can perform this on a machine, either lying down or seated. When you do a leg curl, you lift a weight by curling your legs towards your glutes. The function of the hamstrings is crucial in both knee flexion and hip flexion. They’re doing the heavy lifting here, working hard especially at the top of the movement.
Due to the muscles it focuses on, this exercise is awesome for building up the back of your legs, keeping your knees strong for activities like walking and running. Plus, it helps prevent injuries by boosting overall stability.
Why consider leg curl alternatives? While leg curls are popular for strengthening hamstrings, machines can be bulky for home gyms with limited space. Additionally, varying your workout can help overcome plateaus and prevent muscle imbalances. For example, understanding the differences between the leg extension and leg curl exercises can help you decide which movements are best for targeting your fitness goals, whether you're focused on isolating specific muscles or improving functional strength.
One disadvantage with leg curls is that they are an open-chain exercise, meaning they often isolate muscles but don't mimic natural body movements, which may limit functional strength for daily activities [3]. Whether you’re looking to solve any of these, or you simply want to keep your hamstring workouts challenging and comprehensive, we’ll show you 12 great leg curl alternatives. Not every exercise will be suitable for everyone, so having multiple choices ensures you have options available for your fitness needs.
No access to a leg curl machine? No worries! Let’s discuss leg curl substitutes that don’t require equipment.
The Nordic curl, also called the Nordic hamstring curl, is challenging but great for building hamstring strength and flexibility. They work the muscle in a lengthened position, enhancing growth and endurance. To make it harder, minimize the push-off when returning to the start.
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Single-Leg Deadlifts enhance balance and target the hamstrings, glutes, and lower back. They also improve core stability. Holding a dumbbell or kettlebell in one hand can add resistance for more challenge, promoting further muscle growth and strength.
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Single-leg bridges effectively target your hamstrings and glutes, improving core stability without the need for complex equipment.
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Banded leg curls are excellent for targeting your hamstrings without needing a machine, and they can be done easily at home. You can perform them lying down or seated, both providing a unique activation of your leg muscles. Here’s how to do them:
This exercise effectively isolates the hamstrings, as the resistance band provides consistent tension and engages your core for stabilization.
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This variation focuses on the hamstrings while also engaging the glutes. For a proper starting position, sit on a sturdy chair or bench. Loop the resistance band around your ankles and attach the other end to a low anchor point.
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Stability ball hamstring curls are a good alternative to lying leg curls as it improves coordination and balance. This exercise works your hamstrings and also activates your glutes and core muscles. It’s easy to do at home or the gym and requires minimal equipment.
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Hip thrusts are excellent for working your hamstrings, quads, and glutes [2]. To perform a hip thrust, you need a hip thrust machine, flat bench, or elevated surface. They can be done with body weight or added resistance like dumbbells or barbells for increased difficulty.
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Here are important tips to make the most out of kettlebell swings and really work those hams. Maintain a straight back, use your hips to generate power (not your arms), and keep a firm grip on the kettlebell to avoid losing control.
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The Romanian deadlift is another great leg curl alternative that targets the hamstrings and glutes, enhancing strength and flexibility. It also helps improve balance and coordination. Remember to keep your back straight to avoid risk of injury, focus on squeezing your glutes and hams during the lift, and maintain proper form.
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Good mornings primarily target your hamstrings, glutes, and lower back muscles. Perform this exercise using controlled movements to avoid straining your lower back. You can also do this using a barbell, dumbbell, kettlebell, resistance band, or simply bodyweight.
How to Perform Barbell Good Mornings:
How to Perform Dumbbell Good Mornings:
In this section, we’ll give you more challenging exercises to increase hamstring strength and improve athletic performance.
Glute ham raises are one of the strongest exercises for building powerful hamstrings, as they produce greater muscle activity in the hamstring muscles compared with exercises. This exercise is advanced due to the high level of strength required. To perform this exercise, you'll need access to a glute ham developer machine or have a partner hold your feet.
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Romanian Deadlifts (RDLs) are a great compound exercise for targeting the hamstrings and glutes, emphasizing the hip hinge movement. They improve balance and stability, making them beneficial for athletic performance. Just like glute ham raises, this exercise ranks among the best exercises for developing powerful hamstrings.
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When selecting a leg curl alternative, consider your fitness goals. Another important thing to remember is to choose exercises that fit your experience level. Start with simpler moves and gradually progress to more complex exercises. Here are some recommendations based on fitness goals and equipment.
For any of these exercises, one main thing to focus on is ensuring that you maintain proper form. This minimizes injury risk and maximizes effectiveness.
Finding the right leg curl alternative can greatly enhance your hamstring workout routine and overall lower body strength. While traditional leg curls are effective for targeting the hamstring muscles, exploring different exercises can provide a fresh challenge and promote balanced muscle development.
To recap, alternatives like Nordic hamstring curls and Romanian deadlifts are great for building hamstring strength and improving hip extension. For those looking to work the posterior chain and enhance athletic performance, hip thrusts are effective options. If you're working out at home with no accessible leg curl machine, exercises like stability ball hamstring curls and good mornings can build strong hamstrings while minimizing injury risk. Adding resistance bands provides extra challenge and promotes muscle growth, making these alternatives versatile for all fitness levels.
By diversifying your workout routine with these hamstring exercises, you’ll be well-equipped to achieve your fitness goals, whether aiming for stronger hamstrings, better athletic performance, or overall lower body strength. Remember, leg day is all about pushing your limits and trying new things to keep those gains coming. So grab those weights, get those hamstrings fired up, and make every workout count!
Joe leverages over 20 years of intense workout experience and six years in the fitness industry. As a former collegiate football player, Joe knows what it takes to stay in peak physical condition. He's dedicated to providing straightforward, expert advice on setting up home gyms, personal training spaces, and commercial facilities. Balancing his passion for fitness with being a devoted family man, Joe’s rigorous full-body and metcon workouts exemplify his commitment to staying strong and being a role model for his kids and customers alike.
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