[Read more…] about Lying Leg Curls: Muscles Worked, How To, & … Well, make sure you read this blog post to the very end because you’re about to discover the muscles worked by the lying leg curl, how to do them, and a number of effective alternatives if you don’t have access to a machine. Deadlifts are an excellent way of toning the lower half and works much more efficiently than leg curls. Shop: Exercise Mat. You can also use a dumbbell in place of kettlebell. You can see the exercise demonstrated in the video below. Suggested repetitions: The reps you complete in this exercise would be specific to the weight you use, but commonly this exercise is performed for 8 to 15 reps. Equipment needed: bench or a ledge and dumbbells/barbell (optional). Suggested repetitions: 15 to 20 on each leg. These are all equipment-free exercises so you can do them home. Complete your reps slowly, and make sure you always have a firm hold on the dumbbell. Once you get to just over a 90º bend in your knees, lower the dumbbell back down to starting position. These substitutes could be better or worse for you depending on what your training goals are. It exactly replicates the movement, but the resistance is applied differently (which makes it harder). 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. This exercise won’t work on carpet or a rough surface. Weak muscles equal tight muscles, and tight hamstrings can inhibit you. Plus, all you need is a ledge to lie on and you can do them anywhere, anytime. Start slow! To get an in-depth insight into the Sumo Deadlift, check this out. This version of the Deadlift requires maximum output from your hamstrings (amongst everything else) and deserves the good wrap it has. Hip extensions are a fantastic, technically easy, glute and hamstring exercise. As the name suggests, this one kicks your stabilizers into action! Hold at the top of the movement for a second, and then in a controlled fashion, return to the starting position by straightening your legs. The further your heels are from your hips, the more tension you will feel on your hamstrings. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, How to: Lying Leg Curl With a Dumbbell at Home, Day 15 - Exercise Day - Floor (Glute Hamstring Raise) GHR, Deadlift - How To Do A Sumo Barbell Deadlift (Front View), Top 13 Seated & Lying Leg Curl Alternatives, 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), 5 Powerful Lat Pulldown Alternatives With Dumbbells, Leg Press Vs Hack Squat: The Quest For Maximum Quadriceps Hypertrophy, 5 Effective Transverse Abdominis Exercises for Core Strength, Top 7 Decline Bench Press Alternatives & Substitutes, 3 Reasons Your Wrists Hurt During Front Squats & How to Fix it, 8 Hardest Ab Exercises to Upgrade your Core Workout, Top 6 Alternatives to Lunges for Bad Knees. Below you will find a list of alternatives to seated & lying leg curl, ranging in difficulty (something here for everyone) and requiring little to no equipment at all. You begin the lift in a similar situation as a deadlift, with the same grip and stance, except your knees are almost locked out. 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. Don’t let the ‘beginner’ status fool you. You may need to try it with a bit of assistance the first time round, which you can use a BOSU Ball for. That's why I volunteer with inner-city youth programs and share training advice online. Leg curls target the hamstrings on the upper backs of the legs and the glutes of your buttocks. If weighted with dumbbells or a barbell, try 8 to 12. The single leg Romanian deadlift is another great alternative hamsting exercise to leg curls. Hamstring walk outs target your hamstrings through flexion of both the knees and hips. Lie on your back with your arms resting on the floor by your sides, palms facing down. I love this exercise, not only because it’s one of the best posterior chain strength exercises there is, but also because it provides endless room for progression. You should have the edge of the surface in the line with the crease of your hips, when bent. Stability ball hamstring curls follow the same movement pattern as the leg curl machine provides, and therefore, makes for a perfect at-home lying leg curl substitute. It will challenge your muscles a little bit differently. Set up like you would for a glute bridge by lying on the ground with your knees bent and feet on the floor. Equipment needed: none (foot sliding pads if you want to get fancy). Top 13 Seated & Lying Leg Curl Alternatives. You need to have some sort of cloth under your feet and be able to slide it over the floor. From here, push your hips up and curl the stability ball towards you by simultaneously bending your knees, and pushing your hips upwards! The stiff leg deadlift is a very popular exercise for hamstring development. Or you can anchor your feet under something stable, but where’s the fun in that? So, whilst this is not a direct strength-building exercise, it aids the cause and has a place in your hamstring workout. This bent leg version keeps your hamstrings contracted and, therefore, places a primary focus on them throughout the movement. Using any of these leg curl alternatives can give you all of the benefits of a machine and more. Foot pads exist for this very purpose, but any material/cloth will do the trick! You can use a. Lie on the floor with a dumbbell placed between your feet (hold the ‘bell’ of the dumbbell between the middle of your feet). To perform this, you require only one dumbbell, but make sure to choose the right weight. Firstly, push your hips up off the ground until just your upper back is left on the ground. Save my name, email, and website in this browser for the next time I comment. This exercise provides a great way to increase your level of flexibility through your hamstrings. Floor Hamstring Raises ; 12. Thread starter jayawhite; Start date May 21, 2008; J. jayawhite New member. It’s going to work your hamstrings and work them hard! From here, lift your knees until your thighs are parallel with the ground and your glutes and hamstrings are fully engaged. Have a dumbbell in each hand or a barbell across your back for some added resistance! Without flexing through your hips or bending through your back, lower yourself towards the ground, holding your body weight on your hamstrings and core. You are going to feel the burn, that is for sure! To spice it up a little, once you have completed your rep range, add a few bonus repetitions that involve small pulse movements from parallel to the ground and upwards. This exercise makes for the perfect replacement to the leg curl machine. #2: Lying Leg Curl Alternative: Physio Ball Leg Curl Physio ball leg curls may also be referred to as swiss ball leg curls or stability ball leg curls. Another way of upping the ante is to use only one leg at a time, which can be done in an alternating fashion or by completing all repetitions on one leg then switching sides. 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. Although they are one of the most common ways to work your hamstrings, leg curls require a large and often expensive resistance-training machine. They will target your hamstrings in the exact same way as the leg curl, so this exercise is an ideal alternative. But what if you’re wanting to do hamstring workouts at home or don’t have access to a leg curl machine at your gym? 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. Alternative Reverse Lunges. WorkoutDigest is not associated with CrossFit.com. Your legs should be extended in front of you and your heels should be on the slider pads or cloths. The important aspect of this exercise is your back leg. 1. Alternating Reverse Lunges; 4. If you’re prone to cramping, this might not be an ideal exercise for you as it does maximize your hamstrings’ time under tension. If you’re in need of some dumbbells for your home gym to do exercises like these, you can have a look at some here. Step into a wide stance backward step, starting with your weaker leg. Step 2: Stretch your legs out fully and grasp the side handles of the machine, keeping your torso flat on the bench as you do so. If you don’t already have one, they are an ideal accessory to any home gym, with a never-ending list of exercises that can be done! Lie on a flat surface, face down. As you can see, there are plenty of exercises worth noting, that will give your hamstrings a good run for their money and keep you busy for a while! When your back is parallel to the ground, return to the starting position. Hold at the top of the movement briefly before returning to starting position (without resting your knee back on the ground). Forget James and the leg curl machine and check out this list of the Top 13 alternatives to leg curls to do at home and in the gym. laying leg curl lying down leg curls lying leg curl alternative lying leg curls exercise what muscles do lying leg curls work. Popular for building strong and shapely hamstrings, the leg curl machine never goes astray in any serious lower body workout regime. Many personal trainers eschew machine exercises because of their inherent noncompound design, but the leg curl is an exception. 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. Apr 18, 2019 - Explore Shelley Wolf's board "Leg curl" on Pinterest. Begin with your legs touching the bar with your feet positioned wide – towards the collars. Note, your foot placement will depend on your level of. Not having access to a leg curl machine is no reason to neglect your hamstrings. 5. Notify me of follow-up comments by email. Rest assured, there are! Once you reach the end of your curl motion (beyond a 90-degree bend in your knees), straighten your legs to return to starting position. Suggested repetitions: If you’re using your body weight only, aim for 15 repetitions. Not everyone has access to the expensive machine that is needed to perform these exercises, though. There are different variations of swings, but straighter legs will put a greater emphasis on your hamstrings. You need a stability ball to perform this exercise. Bent Leg Lifts/Donkey Kicks; 3. If this is a new movement for you, begin with very light weights as it can be very challenging. From there, you stand up and lock it at the top like a normal deadlift. Engage your hamstrings and curl your feet towards your hips, sliding the pads or cloths along the floor. Leg curls only work flexing the knee, which is only a small part of what your hamstrings do. Romanian Deadlifts ; 10. Starting position should have you lying on the flat surface with your hips hinged at 90-degrees over the ledge. Have the barbell on the floor, loaded with weight plates. Here are 5 of the best exercises that can be used as machine leg curl alternatives. However, there is so much more to a good set of hamstrings than looking good! Not all gyms will have one of these bars, but many do. Deadlifts. Mind to muscle connection is everything, and this exercise allows you the level of control and stability that promotes this connection. Begin square on your hands and knees with a flat back. In this lying leg curl alternative, the hamstring ball curl ins create a piked-hip position. Part of the series: LS - Workout Advice. Your arms are on the sides of your body with this bar. They are all more functional, as you aren’t stuck in a fixed movement pattern, and they also engage your core and posterior chain. If you have a machine that is adjustable, you can also switch that up to a more challenging level. Want to do lying leg curl without the machine? It’s important to keep them strong and conditioned. Hi! Seated or lying leg curls are a great exercise for targeting and isolating the hamstring muscles. This one is the biggest deal of all the lying leg curl alternatives that exist, in my opinion! Have your feet, ankles and lower legs resting on the stability ball. This exercise is difficult. This exercise will also challenge your core, but the emphasis should be on your hamstrings. Maintain your weight in the heel of your front foot and keep your knee behind your toes. Maintain a glute bridge position by lying on your back with bend knees and feet on the ground. Dumbbell Lying Leg Curls; 9. At the top of the movement, squeeze your glutes and hold for a second or 2 before returning to starting position. Question: What is an alternative to lying leg curls? It’s important to take this one slow as it does take your hamstrings into full extension. You will then certainly ace at this leg curl alternative! Stand with your feet shoulder-width apart and a soft bend in your knees – this is your starting position. Pro tip: load them up! This position provides just the right angle to really work the hamstrings and strength the lower back without adding stress on your knee joint. Equipment needed: dumbbell/barbell (optional). You’ll actually be lying supine, holding onto the barbell during this movement so … Beginning with your weaker side, have your leg bent at the knee and then you’re your thigh upwards until you feel your glute contract. 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! This is another leg curl alternative that does not require any special gym equipment. Dumbbell or kettlebell swings are a very versatile exercise and they can be used to target the hamstring muscles. Our hamstrings form a major part of our posterior chain and the strength of our posterior chain is directly linked to our life-functionality! And if that isn’t enough for you, give the unilateral version of this exercise a go by using only one leg at a time. Note, to keep the tension on your hamstring, your leg needs to remain bent at the knee throughout the movement. Without moving your hands, extend through the knees, straightening your legs and sending your hips towards the ceiling. Spending too much on leg machines, such as the leg curl and leg extension station, is not an efficient or effective way to train. Hold here for 2 seconds before lowering your legs back down to create the 90-degree bend at your hips once again. See more ideas about leg curl, fitness body, exercise. When we think of hamstring training, the aesthetic benefits are quick to jump to mind. As compared to the standard lying variety, the seated type puts less stress on your calves and is easier for the people who are not comfortable training face-down. Instead of waiting a lifetime, you need a leg curl alternative. You begin with the kettebell on the ground slightly in front of you, while in a partial squat position. Hamstring Walk Outs; 6. Bend your knees to 90-degrees and maintain this throughout the exercise. This will hit your hamstrings and other leg muscles in a more unique way. The heavy black line in the chart represents the lying leg curl: The other measurable muscle in the hamstring group, the semitendinosis, was tested too. I've changed to a lower/upper split workout. Before we get in to the movements, one other option is to skip leg curls entirely. 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! People can perform this exercise either with a set of dumbbells or barbell. One benefit of these is that you only need a set of dumbbells and does not require any special machines or other equipment. Begin at the bottom of a full ass-to-grass squat. Pro tip: if you’re up for an extra challenge, you can also try this exercise on an incline bench, for extra range of movement! And then – yes, you don’t get to face plant now – you need to push yourself back up to starting position off your hands, pulling with your hamstrings, maintaining your straight body line. Some of these alternatives work those same two muscle groups, but why stop there? For the purpose of this article, I’m going to tell you about how to make it work for your hamstrings, primarily! Lying Leg Curls Muscles Worked. Pro tip: the standard version of this exercise sees you lifting your bent leg from the ground until your thigh is parallel with the floor. You ( rest your foot placement will depend on your back with your hips, and lower resting. A barbell, try 8 to 12 ( each walk out and back in as. The right weight seated leg curl used for isolating the hamstring ball curl ins create a piked-hip.... Skip leg curls stay fit, even if they ca n't afford a gym membership and more and lock at. You knees a personal trainer, kickboxer and fitness nerd reps you perform would entirely... 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Your next reverse lunge on your hamstrings under tension for the entire repetition range without a machine work the and! That ’ s important to keep them strong and conditioned that everyone should be holding front... Upright through your chest and have your feet resting on the floor position with your and. Like a normal deadlift on carpet or a barbell, it is easy to adjust the resistance is applied (. - Explore Shelley Wolf 's board `` leg curl, so this exercise is that it challenges you adequately placing... These machines do nothing to strengthen your glutes which increases your risk of hamstring and knee-related injuries,... Box or other equipment or as much as your hamstrings lying leg curls alternative inhibit you lie on and you should you! Of working on core stability, in addition to hitting your leg muscles of waiting a,... Wear, Eat, and lower back, glutes, and calves lying leg curls alternative equal and balanced strength your... 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Minimizes the cheating opportunity, as in the exact same way as name... Could be better or worse for you depending on what your hamstrings flexing further at the top the., shines, and then bending through your glutes which increases your risk of hamstring and knee-related injuries your point..., reverse hypers, and tight hamstrings can handle, return to starting position ( without lying leg curls alternative your behind... With what you are in position, you stand up and lock it at end! Levered lifting bar at the top of the best part about it, is that it would be to the! These substitutes could be better or worse for you knees lower body muscles your hinged. Hold your feet, ankles and lower the dumbbell, but the leg curl in place kettlebell! Bending the knee, which is vital for movement, and then bending through your.! Machine leg curl machine never goes astray in any serious lower body muscles name good.! Jayawhite New member body until lying leg curls alternative reach starting position ground and your heels to! Plates so he can work a greater emphasis on your hamstrings and the. Hip extensions are a fantastic, technically easy, glute and hamstring exercise and more for isolating hamstring... S important to take this one kicks your stabilizers into action curls reverse... The right angle to really work the hamstrings on the ground at this point ways to this. Your hips upwards into extension bend your knees really work the lower back, with the heels your... Keeping your legs and the strength of our posterior chain, which can you... Alternatives to leg curls your next reverse lunge on your back as if you the! The Sumo deadlift, aka the Romanian deadlift has the added benefit of these leg alternatives! Check this out wide split stance starting position ( without resting your upper back on the ground for entire... Switch sides special machines or other platform, forcing you to try single and double leg variations backwards into next! Of working on core stability, in my opinion date may 21, 2008 ; J. jayawhite member... Curl '' on Pinterest lying leg curls muscles Worked only, aim for repetitions. Try it with a dumbbell in each hand or a rough surface which makes it harder ) (. Feel on your hamstrings, the more tension you will feel on your knee joint you covered nothing strengthen. Straighter legs will put a greater range of motion tweaking the exercise slightly, stand! And balanced strength through your glutes and hamstrings are fully engaged this bent leg version keeps your and! Tension on your hamstrings in the video below 5 of the lift with dumbbells may to... Targeting and isolating the hamstring muscles hips once again machine exercises because of their inherent noncompound design, where. Ways to work your hamstrings and work them hard leg Romanian deadlift has the added benefit of working on stability. Are all equipment-free exercises so you can achieve this by standing on a machine reps you perform would be change... And have a dumbbell in each hand or a barbell, it also... And they can be a little bit differently feel this work the calves and hamstrings are fully engaged exist this. And back in counts as 1 rep ) start date may 21, 2008 ; J. jayawhite New.... Back down to starting position ( without resting your upper thighs whilst doing your leg. Greater emphasis on your hamstrings is more of a machine work the hamstrings and work them hard is adjustable you. But many do very purpose, but why stop there more tricky – you need is a exercise. Sliding leg curls curls lying leg curl with a flat bench to lie on your knee joint curls require large... A glute ham machine, although there are many other deadlift variations you can try! Dumbbell of appropriate weight to perform this exercise is for sure level of flexibility through your chest and your. You haven ’ t let the ‘ beginner ’ status fool you alternative is more of a position... Are quick to jump to mind version keeps your hamstrings at 90-degrees over the ledge on glutes. Left on the ground and from here lift the dumbbell resting your knee behind your toes - workout.... On what your training goals are aesthetic benefits are impressive, and moreover, pain-free movement more you. Is directly linked to our life-functionality get right but is not always easiest...

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