Leg Curl Alternative Exercises for a Superb Leg Workout

You will require an exercise ball for this workout. The hamstring curl with a stability ball is an excellent workout for strengthening the hamstrings, core, and glutes.

You should feel the hamstrings working hard to regulate the exercise ball movement.

How to perform:

1. Lie down with your back and heels pushed up on the Swiss Ball.
2. Keep the arms flat on the ground and in line with the shoulders for stability.
3. Raise the hips till they are in line with your knees and shoulders.
4. Begin the hamstring curl by moving the ball backward toward your butts, keeping your feet flat on the ball, and your knees pushed toward the sky.
5. Return to the starting position by reversing the motion.
6. Repeat for reps.

Also Read: Best Medicine Ball Exercises

Glute Ham Raise

While glute ham raises are challenging, they are among the greatest lower-body exercises and are excellent for hamstring training.

These are also a wonderful nordic leg curl alternative for an easier-to-complete workout.

How to perform:

1. Set up the machine so the knees are on the front pad and your ankles are at the rear of the support pad.
2. Begin in the kneeling posture on the machine.
3. Lean forward slowly, allowing your knees to extend nearly fully yet retaining the angle of the hips and body.
4. Consider curling your leg towards you to draw yourself back to the starting position.
5. Repeat for reps.

The band's mounting resistance makes the banded hamstring curl so enticing.

The longer the band extends, the more challenging it is for your hamstring to work. Furthermore, when the band is not stretched, it is gentler on your joints.

How to perform:

1. Fix your favorite home gym resistance band to a strong object.
2. Put your legs on each side of the band, then roll over onto your stomach, feet hip-width apart.
3. Keep your hips and quadriceps on the ground, and pull the heels towards the glutes.
4. When you can't pull any further, stop.
5. Return to your starting point and repeat for reps.

Sliding Leg Curl

This workout is also known as the bodyweight hamstring curl or the slippery floor bridge curl.

This is also a home workout, although it does require smooth flooring with low resistance and friction (such as hardwood) and a towel.

How to perform:

1. Start on the back, with both knees bent and your arms at your sides.
2. Place a small towel beneath your feet while keeping your legs together.
3. Only the heels of your feet should be on the towel.
4. Raise your hips and glide your feet toward the buttocks till they are directly beneath your knees.
5. Slowly stretch your legs, sliding the towel with your heels.
6. Allow your buttocks and hips to drop but not contact the ground.
7. Return your feet to the starting position beneath your knees.
8. Repeat for reps.

Related: Killer Leg Workouts for Lower Body Exercise

These are similar to traditional deadlifts, except they focus more on the hamstrings as a whole and utilize less weight.

These are excellent for exercising the hamstrings, glutes, and lower back and transfer well to traditional deadlifters.

How to perform:

1. Take a shoulder-width stance and hold the weight in front of you - use straps if grip is a concern.
2. Begin descending the bar by moving your hips back like shutting a draw behind you.
3. Allow for a small bend in your knee throughout the range of motion.
4. Lower yourself till your torso is parallel to the ground.
5. Return the bar to its original position by thrusting your hips forward and keeping it close to the legs.
6. Repeat for reps.

Kettlebell Swing

Kettlebell swings are an excellent leg curl alternative workout targeting more muscle groups than the leg curl.

"Even when you're primarily concentrating on hamstring exercises, the kettlebell always offers a full-body workout."

- Tara Laferrara, Certified Personal Trainer

How to perform:

1. Stand with both legs shoulder-width apart and knees slightly bent.
2. Hold the kettlebell between your knees with your hands on the grip. Remember that the entire exercise is completed with a single strong movement.
3. Swing the weight until both arms are fully stretched in front of you.
4. Swing it above your head for a more challenging activity so the kettlebell is squarely above your head instead of in front of the chest.
5. Return the kettlebell between your legs, then drive your hips forward. For further momentum, draw it past your knees and behind your torso.
6. Don't drop the weight. Proceed to the next swing.

Learn More: Will Kettlebell Swings Burn Belly Fat

Leg curl machine activates the hamstrings, so a good substitute will accomplish the same thing differently.

The hamstrings' principal purpose is to bend (flex) the knee. The hamstrings also aid in hip extension and help straighten (extend) the knee in a weight-bearing position [1].

Knowing the functioning of the hamstrings helps us determine which movement patterns will be efficient alternatives for the lying leg curl.

Because their major purpose is knee flexion, many leg curl alternatives will focus on that movement.

You should also exercise the secondary hamstring functions, which will lead to numerous weight-bearing knee extensions and hip flexion.

However, not all weight-bearing knee and hip extension workouts will be effective because they are secondary functions.