Hold your hands straight out in front of you with your arms extended for balance. When I’m not personal training I enjoy multi discipline endurance events, mma and hitting the gym. The Romanian deadlift helps us work the whole body, both the upper and the lower halves from our... 2. This exercise will require you to hook your legs on … Alternative Exercises to Leg Curls. 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. Workout can be so annoying at times because of the pains and the time it takes from us. 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 … 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. Also, it uses the kettlebell, which can be the only equipment that is accessible for many people. Part of the series: LS - Workout Advice. You begin with the kettebell on the ground slightly in front of you, while in a partial squat position. A mixed grip is common, but go with what you are used to and comfortable with. 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). ... the lower back will come into play. Copyright 2014-2019 by Postema Performance. To do this you will lay on your back with the small towel folded under your feet. This exercise will also challenge your core, but the emphasis should be on your hamstrings. 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. 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 stiff leg deadlift is a very popular exercise for hamstring development. It sounds simple enough, but using only your legs can be challenging and take some getting used to. 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. 7 Great Tricep Pushdown Alternatives for Your Workout. There are several alternative ways to work your hamstrings, the muscles located on the … 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. 9 Best Seated & Lying Leg Curl Alternatives 1. Also, deadlifts work on your abs, glutes, and posterior trap muscles. This is an extremely simple exercise. The only challenge with these exercises is that you have to ensure that you are using proper form. It may then be easier for an exerciser to concentrate specifically on the movement of the legs. Your hamstrings consist of the biceps femoris long head and short head, semitendinosus and semimembranosus. Advanced: For a more advanced workout you can go to a one legged bridge, add weight for extra intensity or try variations of this. While a convenient isolation machine to have access to in a gym setting, this isolation machine is unnecessary to target the hamstrings. Substitutes for Leg Curls. This setup includes a flat bench to lie down on with a levered lifting bar at the end. The cyclist squat, or quad squat, is another leg extension alternative. Notify me of follow-up comments by email. To cope up the situation, we need to find some alternative to get strong hamstrings. Save my name, email, and website in this browser for the next time I comment. Spending too much on leg machines, such as the leg curl and leg extension station, is not an efficient or effective way to train. Concentration Curls The seated position of leg presses helps keep your upper body and torso still. 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. Conquering Kilimanjaro: Q&A with Sara Sampaio on Her Hike to the Top of Africa’s Tallest Mountain. It isolates the back of the thigh very well with minimal involvement of any other muscle group. You hear so much about these, and with good reason. You want to move yourself up and down through the exercise by using your legs and nothing else. Not only that, but you want to be certain that you are using the right ones. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. Deadlifts are an excellent way of toning the lower half and works much more efficiently than leg curls. Hi I’m James and I’m a self confessed fitness fanatic. How to: Lying Leg Curl With a Dumbbell at Home. Then you are going to move the ball up towards you and then back down, using only your hamstrings to do so. You might also feel the lower back being worked. This week's Gym Tip looks at how you can effectively train your hamstrings without defaulting to the prone curl machine. It is not an isolation exercise for the hamstring but involves the hamstrings, glutes, and the spine very effectively. Plus it requires nothing but a slick floor and a small towel. Romanian Deadlift. But what bad is it when the benefits of it are uncountable. 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. Hip Extension. Not only that, but they will really help to tone, sculpt, and get the whole lower half in on the act. Alternatively, you can put your hands on your head or cross your arms over your chest. Perhaps you can’t dispute the … For the standing leg curl, here you get to work on your legs one after the one. One of the best alternatives to using the leg curl machine when it comes to training your... Glute Ham Raise. The single leg Romanian deadlift is another great alternative hamsting exercise to leg curls. Here’s how to do it: Start in a kneeling position with your feet anchored down firmly. When your back is parallel to the ground, return to the starting position. You probably won’t realize the extent of how helpful a bridge can be until you try it. Sorry, your blog cannot share posts by email. The bar should almost graze up the shines. 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. 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. If this is a new movement for you, begin with very light weights as it can be very challenging. Advanced: You can try variations of this using one leg, adding weights, or even lifting the ball into the air with your hamstrings. The Hex Bar/Trap Bar is a great way to incorporate some variety into traditional barbell training. You begin the lift in a similar situation as a deadlift, with the same grip and stance, except your knees are almost locked out. 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. Once you are lowered to a bent over position, you want to use the same leg muscles to power you back up. Lift your left foot off the ground and hinge at the hips so your torso comes down as your left leg lifts up. There are three versions of the leg curl, lying, standing, and seated. This seat curl is plate loaded instead of weight stack loaded. The lighter weight typically used with dumbbells may help to better simulate a lying leg curl than other exercises on the list. This will hit your hamstrings and other leg muscles in a more unique way. It involves flexing your lower leg against a resistance towards your butt. 13 Seated & Lying Leg Curl Alternatives (You Can Do at Home) Leg Press Vs Hack Squat: The Quest For Maximum Quadriceps Hypertrophy. If you have a machine that is adjustable, you can also switch that up to a more challenging level. 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. The idea is that you move up and down in a bent over position, but you use the hips to push up and out. The Kettlebell Swings exercise is a great alternative to the leg curl as it involves all the posterior chain in its movement. Step into a wide stance backward step, starting with your weaker leg. The deadlift is a common weightlifting exercise. Get a gym mat, and you are good enough to get started. A leg curl can be done while lying down, standing, and even while seated. In this article, we are going to describe the best leg press calf raise alternative and seated calf raise. This is very different from other lower body movements, and can take some practice. This exercise is demonstrated below using a glute ham machine, although there are other ways to perform it. You lie on your back with your feet hip width apart, keeping your feet flat on the ground. An alternative to the seated leg curl, the lying leg curl will work the hamstrings, glutes, shines, and calves. Alternative to Seated Leg Curl. One easy way to add weight is to hold a dumbbell or weight plate in front of your chest. As you move through this use a “pop” at the top to push the hips forward as you swing the kettlebell. Keeping your back flat, lower yourself down using the glutes and hamstrings to do so. Once you are in position, you want to have good posture and keep a tight core. Deadlifts are a great alternative to the leg curl for a few reasons. 7 Best Seated or Lying Leg Curl Alternatives Stiff Leg Deadlift. Well-defined legs can be your best accessories but might require some targeted exercises. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. 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. He is using shorter plates so he can work a greater range of motion. Leg Curl. He has been lifting weights & writing about fitness for over 5 years. 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. Keep hips and shoulders squared with the ground. You work on one leg while being supported by the other leg. 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. However, other hamstring exercises like Stiff leg deadlift or Romanian deadlift will hit our hamstrings aswell. Not all gyms will have one of these bars, but many do. The sliding leg curl (or lying leg curl) is challenging but does the job perfectly. There is a demonstration of proper technique in the video below. If you aren’t used to using a kettlebell then you may have to work at the motion. Kettlebell swings are a fundamental movement in this area, and will help to tone the leg. These leg curl alternatives can be done at the gym or even at home in some cases. Your feet are placed close together and your heels are raised. This exercise is not always the easiest for many people -- your hamstrings and ankles might not be accustomed to lifting heavy objects. 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. Your legs should be at roughly a 45 degree angle when compared to the floor. Post was not sent - check your email addresses! For instance, you get kneel flat on a mat and have a partner hold down the heels of your feet. 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. You can try variations of this using one leg, adding weights, or even lifting the ball into the air with your hamstrings. The leg curl is the easiest option for targeting the hamstrings. You begin with the barbell on your back as if you are at the top of a squatting position. This drives down the cost of acquisition and keeps more money in your pocket. There are options for all three here for you to consider. There are many other deadlift variations you can do to target your hamstrings, including snatch grip deadlifts. There are alternatives to leg curls … You can also try the lift with dumbbells, which can allow you to try single and double leg variations. Also, there are machines that aid in carrying out a leg curl, and this makes it more fun. This is how you tone your legs in the most effective way possible! While these come in many different shapes and sizes, the basic layout is the same. Grip the bar with an overhand grip just outside where your knees are positioned. In this case you are going to lie on your back with your feet on top of the stability ball. Kettlebell Swing. 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. The TITAN seated leg curl machine is a simplified version of the seated curl you find in almost any gym across the country. 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. The only issue with this exercise is that it would be very difficult to vary the resistance. About Brian Ward. This seat curl is plate loaded instead of weight stack loaded. 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. They are all more functional, as you aren’t stuck in a fixed movement pattern, and they also engage your core and posterior chain. Here we look at the best leg curl alternatives, how they work, and why they can help you so much. As you lean forward, your glutes will move back slightly and you should feel it pulling on your hamstrings. By using a barbell, it is easy to adjust the resistance and it will work the hamstrings, glutes, and lower back. 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. First, they target your hamstrings, just like the leg curl. 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. Substitution #1: Dumbbell Lying Leg Curl Using a stability ball works as an excellent alternative to the machines at the gym, and they are also much more accessible. After this, correctly position your knees approximately just over 90 degrees. If your gym has one, the hack squat machine can be a great alternative to leg extensions. Dumbbell or kettlebell swings are a very versatile exercise and they can be used to target the hamstring muscles. You then raise your hips up, maintaining a solid core and good posture, and use your hamstrings to pull the ball towards your glutes. 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. Here are some best alternative to seated leg curls that can you can opt for your workout: Romanian Deadlift You may perform it using a machine in the gym or with sliders at home. Tags: leg exercises. You will be lying in a reclined position, with the weight on your back and your feet on a platform. You begin lying down on your back, with the heels of your feet resting on the top of the stability ball. The weight will the swing back between your legs and you repeat the movement. #5: Standing Leg Curl Alternative: Romanian Deadlift Even if you’ve been addicted to the leg curl machine for years, now is the time for change. You can see the exercise demonstrated in the video below. 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. 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! 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. You could also accomplish this by standing on a box or other platform, forcing you to reach down lower to get the barbell. The stiff leg deadlift is a very popular exercise for hamstring development. Top 10 Alternative to Leg Curls that Can be Done by Everybody Stiff-Legged Deadlifts. It will challenge your muscles a little bit differently. Sliding leg curls are a good seated leg curl alternative because, in addition to targeting the hamstrings, they engage your core and glutes. The Titan seated leg curl machine is a good fit for home gyms with space or a private / commercial gym with a few members … Sometime we are unable to get the gym membership or don’t have leg curl machine at home. Here are 5 of the best exercises that can be used as machine leg curl alternatives. Alternative of Seated Leg Curls. 5 Leg Machine Alternatives to Tone Your Legs The Path. From there, you stand up and lock it at the top like a normal deadlift. The bridge is a great. This seated leg curls alternatives exercise is one of the rarest types of workouts that will not require any equipment to be purchased. One benefit of these is that you only need a set of dumbbells and does not require any special machines or other equipment. Your arms are on the sides of your body with this bar. 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. With the legs being almost completely straight, you should feel this work the lower back, hamstrings, and glutes. You probably won’t realize the extent of how helpful a bridge can be until you try it. Part of your workout should focus on your hamstrings at the back of your thighs. Here’s how to do a squat as an alternative to a leg curl: Stand straight and tall with your feet pointing forward. 10 Alternatives to Crunches & Situps. Begin standing upright with your feet together. 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