13 Seated & Lying Leg Curl Alternatives (You Can Do at Home)

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For those who’re going to be standing in a queue to make use of any machine on the health club, it’s prone to be the leg curl machine. In style for constructing robust and comely hamstrings, the leg curl machine by no means goes astray in any critical decrease physique workout regime.

However what if you happen to’re eager to do hamstring workouts at residence or don’t have entry to a leg curl machine at your health club? Are there leg curl options that successfully goal these main muscle tissues? Relaxation assured, there are! And on this article, I’m going to be sharing a bunch of the most effective ones with you!

The Advantages of Having Robust Hamstrings

Earlier than we get into the record of hamstring curl options, I wish to shed some gentle on the significance of getting robust and well-conditioned hamstrings.

After we consider hamstring coaching, the aesthetic advantages are fast to leap to thoughts. Nonetheless, there may be a lot extra to an excellent set of hamstrings than trying good! Our hamstrings type a serious a part of our posterior chain and the energy of our posterior chain is straight linked to our life-functionality!

Weak hamstrings can result in lots of points, akin to poor posture, sore knees, and decrease again ache, to call just a few! Working in your hamstring energy not solely improves your athletic efficiency however will help in higher biomechanics (holding you comfy in motion) and forestall harm.

High 13 Seated & Mendacity Leg Curl Options

Under you can see an inventory of options to seated & mendacity leg curl, ranging in issue (one thing right here for everybody) and requiring little to no gear in any respect.

The ‘learn how to’ notes are necessary with regards to getting the train technically proper, so be sure you give them a learn earlier than attempting any of those exercises out! Type is essential!

1. Hip Extensions

Stage: newbie

Gear wanted: none

Hip extensions are a implausible, technically simple, glute and hamstring train. By tweaking the train barely, you can also make it extra glute focussed or extra hamstring focussed. For the aim of this text, I’m going to inform you about learn how to make it work in your hamstrings, primarily!

• Lie in your again along with your knees bent simply over 90-degrees and your toes flat on the ground.
• Word, the nearer your heels are to your hips, the extra rigidity you’ll really feel in your glutes. The additional your heels are out of your hips, the extra rigidity you’ll really feel in your hamstrings.
• Pushing by means of your heels, elevate your hips and again off the bottom (as one unit) in order that solely your higher again and shoulders are left on the bottom.
• On the prime of the motion, squeeze your glutes and maintain for a second or 2 earlier than returning to beginning place.

Urged repetitions: 15 to twenty

Professional tip: time beneath rigidity is all the pieces. Preserve your repetitions sluggish and managed. And if that isn’t sufficient for you, give the unilateral model of this train a go through the use of just one leg at a time.

2. Bent Leg Lifts/Donkey Kicks

Stage: newbie

Gear wanted: none

Don’t let the ‘newbie’ standing idiot you. This train is simple to get proper however isn’t simple in your hamstrings! You’re going to really feel the burn, that’s for positive! For those who haven’t finished a lot hamstring work earlier than, this can be a nice body weight train for constructing some base hamstring energy.

• Start sq. in your palms and knees with a flat again.
• Starting along with your weaker facet, have your leg bent on the knee and then you definately’re your thigh upwards till you’re feeling your glute contract.
• Word, to maintain the strain in your hamstring, your leg wants to stay bent on the knee all through the motion.
• Maintain on the prime of the motion briefly earlier than returning to beginning place (with out resting your knee again on the bottom).
• This can be a unilateral train that requires all repetitions to be finished on one facet earlier than altering sides.

Urged repetitions: 15 to twenty on every leg

Professional tip: the usual model of this train sees you lifting your bent leg from the bottom till your thigh is parallel with the ground. To spice it up slightly, after getting accomplished your rep vary, add just a few bonus repetitions that contain small pulse actions from parallel to the bottom and upwards.

3. Alternating Reverse Lunges

Stage: newbie

Gear wanted: dumbbell/barbell (optionally available)

Okay, so lunges ain’t no leg curl. Nonetheless, they primarily take your hamstrings by means of the movement of flexion and extension through bending the knee, as within the leg curl. In contrast to the usual ahead lunge, reverse lunges hit your hamstrings a lot tougher provided that the driving drive of the motion comes out of your again leg.

Thoughts to muscle connection is all the pieces, and this train permits you the extent of management and stability that promotes this connection.

• Start standing upright along with your toes collectively.
• Step into a large stance backward step, beginning along with your weaker leg.
• Decrease your self down right into a lunge by bending each of your knees – ensure your torso stays upright (that you simply don’t collapse by means of the chest)
• Preserve your weight within the heel of your entrance foot and maintain your knee behind your toes.
• Return to beginning place after which step backwards into your subsequent reverse lunge in your different leg.

Urged repetitions: 10 to 12 on every leg

Professional tip: load them up! Have a dumbbell in every hand or a barbell throughout your again for some added resistance!

4. Sumo Squat to Stand

Stage: newbie

Gear wanted: none

This train supplies an effective way to extend your degree of flexibility by means of your hamstrings. Having very tight hamstrings is a serious setback to coaching them successfully. So, while this isn’t a direct strength-building train, it aids the trigger and has a spot in your hamstring workout.

It’s necessary to take this one sluggish because it does take your hamstrings into full extension. An enough heat up is required previous to testing this one out.

• Start on the backside of a full ass-to-grass squat. Your palms needs to be holding the entrance of your toes. If want be, tuck your fingers beneath the entrance of your sneakers.
• At this level, try to be upright by means of your chest and have your backbone impartial.
• With out transferring your palms, prolong by means of the knees, straightening your legs and sending your hips in the direction of the ceiling.
• When you attain full extension, or as a lot as your hamstrings can deal with, return to beginning place.

Urged repetitions: 12 to fifteen

5. Hamstring Stroll Outs

Stage: intermediate

Gear wanted: none

Hamstring stroll outs goal your hamstrings by means of flexion of each the knees and hips. For those who’re susceptible to cramping, this may not be an excellent train for you because it does maximize your hamstrings’ time beneath rigidity.

• Arrange such as you would for a glute bridge by mendacity on the bottom along with your knees bent and toes on the ground.
• Drive your hips upwards into full extension.
• You must have solely your higher again on the bottom at this level.
• Raise your toes off the bottom so that you simply’re in your heels after which take small steps away out of your physique till your legs are virtually straight.
• When you attain your finish level, begin strolling (in your heels) slowly again in the direction of your physique till you attain beginning place.
• Don’t put your hips again on the bottom in between repetitions. Preserve them prolonged till you attain the tip of your repetition vary.

Urged repetitions: 10 to 12 (every stroll out and again in counts as 1 rep)

Professional tip: attempt these along with your higher physique elevated. You may obtain this by resting your higher again on a bench earlier than driving your hips upwards into extension.

6. Stability Ball Hamstring Curls

Stage: intermediate

Gear wanted: stability ball

Because the identify suggests, this one kicks your stabilizers into motion! For those who just like the burning sensation skilled throughout train, then this train is for you! Stability ball hamstring curls observe the identical motion sample because the leg curl machine supplies, and subsequently, makes for an ideal at-home mendacity leg curl substitute.

You want a stability ball to carry out this train. For those who don’t have already got one, they’re an excellent accent to any residence health club, with a endless record of exercises that may be finished! For those who’re caught for choices, test these ones out here.

• Lie in your again along with your arms resting on the ground by your sides, palms going through down.
• Have your toes, ankles and decrease legs resting on the steadiness ball.
• From right here, push your hips up and curl the steadiness ball in the direction of you by concurrently bending your knees, and pushing your hips upwards!
• Maintain on the prime of the motion for a second, after which in a managed vogue, return to the beginning place by straightening your legs.
• Preserve your hips off the bottom for your entire repetition vary.

Urged repetitions: 10 to 12

7. Bent Leg Reverse Hyperextensions

Stage: intermediate

Gear wanted: bench/ledge  

Reverse hyperextensions are an incredible accent train that develop your decrease again, glutes, and hamstrings unexpectedly! This bent leg model retains your hamstrings contracted and, subsequently, locations a main give attention to them all through the motion. Plus, all you want is a ledge to lie on and you are able to do them wherever, anytime.

• Lie on a flat floor, face down. You must have the sting of the floor within the line with the crease of your hips, when bent.
• Beginning place ought to have you ever mendacity on the flat floor along with your hips hinged at 90-degrees over the ledge.
• Bend your knees to 90-degrees and preserve this all through the train.
• From right here, elevate your knees till your thighs are parallel with the bottom and your glutes and hamstrings are absolutely engaged.
• Maintain right here for two seconds earlier than reducing your legs again right down to create the 90-degree bend at your hips as soon as once more.

Urged repetitions: 12 to fifteen

Professional tip: do the unilateral model to create equal and balanced energy by means of your left and proper hamstrings.

8. Dumbbell Mendacity Leg Curls

Stage: intermediate

Gear wanted: dumbbell  

Need to do mendacity leg curl with out the machine? This train makes for the right alternative to the leg curl machine. It precisely replicates the motion, however the resistance is utilized in another way (which makes it tougher). You solely want one dumbbell of acceptable weight to carry out this train.

It’s necessary to get the motion proper, furthermore, the positioning of the dumbbell – as that’s an accident you don’t wish to have!

• Lie on the ground with a dumbbell positioned between your toes (maintain the ‘bell’ of the dumbbell between the center of your toes).
• Begin along with your toes near the bottom and from right here elevate the dumbbell, by bending your knees and contracting your hamstrings.
• When you get to only over a 90º bend in your knees, decrease the dumbbell again right down to beginning place.
• Full your reps slowly, and be sure you at all times have a agency maintain on the dumbbell.

For those who’re in want of some dumbbells in your residence health club to do exercises like these, you may take a look at some right here.

Urged repetitions: 10 to 12

Professional tip: if you happen to’re up for an additional problem, you may also do that train on an incline bench, for additional vary of motion!

9. Romanian Deadlifts 

Stage: intermediate

Gear wanted: barbell 

One in all my private favorites, the barbell stiff leg deadlift, aka the Romanian deadlift. I like this train, not solely as a result of it’s the most effective posterior chain energy exercises there may be, but in addition as a result of it supplies limitless room for development. I’d fortunately ditch the machines for this seated leg curl different.

This train is not preferable for rookies because it does require a big quantity of core and decrease physique energy to have the ability to carry out it with out injuring your decrease again.

• Maintain the bar in a impartial, overhand grip.
• Stand along with your toes shoulder-width aside and a mushy bend in your knees – that is your beginning place.
• With out flexing additional on the knees, maintain a impartial backbone and decrease the bar down your legs by hinging on the hips.
• Your finish of vary is whenever you really feel a stretch in your hamstrings, or you might be unable to keep up a impartial backbone (no matter comes first).
• From right here, interact by means of your glutes and are available again as much as beginning place.

For those who’re looking out for some barbells to finish your property health club (and full this train), right here is a few good recommendation.

Urged repetitions: The reps you full on this train could be particular to the burden you utilize, however generally this train is carried out for 8 to fifteen reps.

10. Bulgarian Cut up Squats 

Stage: superior

Gear wanted: bench or a ledge and dumbbells/barbell (optionally available)

This train delivers. It’s going to work your hamstrings and work them onerous! It is going to problem you from numerous standpoints: energy, stability, muscular endurance and cardiovascular health! While just a few decrease physique muscle tissues come into play with this train, your stabilization will come out of your hamstrings.

• Raise one leg up onto a bench or ledge behind you (relaxation your foot on the ledge in your toes).
• Take just a few hops ahead to create a large cut up stance beginning place.
• With out collapsing by means of your chest (maintain upright), interact your core after which bend each your back and front knee to decrease your self right into a deep lunge.
• Maintain for a second while within the backside place of the train after which return to beginning place by pushing again upwards by means of the heel of your entrance foot.
• Do all of your reps on one facet, then change sides.

Urged repetitions: For those who’re utilizing your physique weight solely, goal for 15 repetitions. If weighted with dumbbells or a barbell, attempt 8 to 12.

11. Ground Hamstring Raises  

Stage: superior

Gear wanted: BOSU ball (optionally available)

Not for the faint-hearted! This one is the largest deal of all of the mendacity leg curl options that exist, for my part! And it’s greatest finished with a buddy… to carry your toes. Or you may anchor your toes beneath one thing steady, however the place’s the enjoyable in that?

This train is tough. You might have to attempt it with a little bit of help the primary time spherical, which you need to use a BOSU Ball for.

• Begin in a kneeling place along with your toes anchored down firmly.
• With out flexing by means of your hips or bending by means of your again, decrease your self in the direction of the bottom, holding your physique weight in your hamstrings and core.
• Land along with your palms on the ground.
• After which – sure, you don’t get to face plant now – you should push your self again as much as beginning place off your palms, pulling along with your hamstrings, sustaining your straight physique line.

To start out with, this train is greatest finished in partial reps or with the usage of a BOSU ball positioned in entrance of you to scale back your vary of motion.

Urged repetitions: The quantity of reps you carry out could be solely as much as your present degree of energy and conditioning. Begin sluggish!

12. Sliding Leg Curls   

Stage: superior

Gear wanted: none (foot sliding pads if you wish to get fancy)

Sliding leg curls, because the identify suggests, are leg curls which are finished through sliding your toes alongside a floor, somewhat than lifting a lever along with your toes, as within the conventional leg curl. They’ll goal your hamstrings in the very same approach because the leg curl, so this train is a perfect different. The perfect half about it, is that it challenges you adequately with out putting stress in your knees or decrease again.

This train gained’t work on carpet or a tough floor. You should have some type of fabric beneath your toes and have the ability to slide it over the ground. Foot pads exist for this very objective, however any materials/fabric will do the trick!

• Begin by mendacity along with your again on the ground.
• Your legs needs to be prolonged in entrance of you and your heels needs to be on the slider pads or cloths.
• Firstly, push your hips up off the bottom till simply your higher again is left on the bottom.
• Interact your hamstrings and curl your toes in the direction of your hips, sliding the pads or cloths alongside the ground.
• When you attain the tip of your curl movement (past a 90-degree bend in your knees), straighten your legs to return to beginning place.
• Preserve your hips off the bottom and your hamstrings beneath rigidity for your entire repetition vary.

Urged repetitions: 12 to fifteen

Professional tip: Roll up a towel and squeeze it between your higher thighs while doing all of your sliding leg curls. One other approach of upping the ante is to make use of just one leg at a time, which might be finished in an alternating vogue or by finishing all repetitions on one leg then switching sides.

13. Barbell Sumo Deadlift    

Stage: superior

Gear wanted: Olympic barbell and a few lifting pads/mats (optionally available)

This model of the Deadlift requires most output out of your hamstrings (amongst all the pieces else) and deserves the great wrap it has. This train is best suited to the extra seasoned lifter, because it requires management and a normal degree of energy that’s constructed over time. To get an in-depth perception into the Sumo Deadlift, check this out.

The Sumo Deadlift requires a wider stance than the standard Deadlift, thus placing you ready whereby you may create torque by means of your adductors and pull-power by means of your hamstrings.

• Have the barbell on the ground, loaded with weight plates.
• Start along with your legs touching the bar along with your toes positioned large – in the direction of the collars.
• Word, your foot placement will rely in your degree of mobility.
• Bend your knees and hinge ahead at your hips.
• Grip the bar on prolonged arms, shoulder-width aside. You need to use a pronated grip, or a blended grip.
• From right here, sit your hips additional down, interact by means of your lats, drive by means of the ground, and elevate the bar to your knees earlier than beginning to straighten out at your knees and hips.
• On the prime of the motion, draw your shoulders again and squeeze your glutes.
• Then return to beginning place by hinging at your hips, after which bending by means of your knees.
• Your head, neck, and again ought to stay impartial all through the elevate.

Urged repetitions: 8 to 12

Wrapping Up

My hamstrings felt the burn simply scripting this! I hope you loved this text and really feel assured in attempting out a few of these seated & mendacity leg curl options in your subsequent workout.

Bear in mind, hamstrings type an important hyperlink in our posterior chain, which is important for motion, and furthermore, pain-free motion. It’s necessary to maintain them robust and conditioned.

Weak muscle tissues equal tight muscle tissues, and tight hamstrings can inhibit you.

Not getting access to a leg curl machine isn’t any motive to neglect your hamstrings. As you may see, there are many exercises value noting, that may give your hamstrings an excellent run for his or her cash and maintain you busy for some time!