Discover the best alternatives to lying leg curls for strengthening your hamstrings. Our guide features 12 effective exercises suited for all fitness levels, perfect for enhancing your lower body workout routine.

As a personal trainer for over seven years, I’ve noticed that many people overlook training their hamstrings.

Think of hamstrings as the biceps of your legs. Just as you can’t build a strong upper body without powerful biceps, you can’t achieve a robust lower body without well-developed hamstrings.

A 2021 study found a strong link between hamstring muscle volume and sprint performance among national-level sprinters compared to active individuals. This suggests that bigger hamstrings can help improve sprinting abilities.

Table of Contents:

• The Lying Leg Curl Alternatives

1. Seated Leg Curl Machine
2. TRX Leg Curl
3. Glute Ham Raise
4. Sliding Leg Curl
5. Romanian Deadlift
6. Single Leg Deadlift
7. Kettlebell Swing
8. Nordic Hamstring Curl
9. Ball Leg Curl 
10. Banded Leg Curl 
11. Good Mornings
12. Cable Pull-Through

• FAQs
• Overview
• References

The Lying Leg Curls Alternatives

Contrary to popular belief, lying leg curls aren’t the only way to strengthen the back of your thighs. These alternative exercises will add variety to your workouts and help you avoid hitting a muscle plateau:

Seated Leg Curl Machine

This is one of the most straightforward alternatives to lying leg curls. Many people lift their hips off the pad during lying leg curls, which reduces tension on the hamstrings. In contrast, the seated leg curl machine keeps your hips firmly in place, allowing you to target your hamstrings more effectively.

How To:

1. First, sit on the seated leg curl machine with your hamstrings and glutes firmly on the seat.
2. Next, select an appropriate weight.
3. Then, lock your upper legs in place with the thigh pad.
4. After that, grab the handles on top of the thigh pad. Your knees should be fully extended in the starting position.
5. To begin, engage your hamstrings by slightly flexing your knees, ensuring the weight does not touch the stack in the starting position.
6. While keeping your core braced, flex your knees until your legs form a 90-degree angle.
7. Pause for a second at the isometric contraction point.
8. Finally, slowly return to the starting position.

Pro Tip: If you can’t control the weights during the eccentric phase, you’re probably going too heavy. Lower the weight (and your ego) and choose a load that allows for a 3-second eccentric tempo.

TRX Leg Curl — Lying Leg Curls Alternatives 

The TRX leg curl might seem simple, but it’s known for causing hamstring cramps. This is my favorite exercise when the lying leg curl machine is in use during busy hours. It’s also a great option for those who train in garage gyms and don’t have access to a dedicated leg curl machine.

How To:

1. Begin by anchoring the TRX trainers to a sturdy, elevated surface such as a pull-up bar.
2. Position the D-handles and loops at shin level.
3. Lie on your back with legs extended towards the suspension trainers.
4. Thread your right foot through the right loop so your ankle rests on it.
5. Repeat with the left foot.
6. Lift your hips off the floor, maintaining a straight body line at the start.
7. Engage your core and flex your knees, bringing your feet as close to your glutes as possible.
8. Hold briefly in the fully contracted position.

Pro Tip: For my beginner personal training clients, I recommend placing a rolled yoga mat under their lower back to provide extra support during the TRX leg curl exercise.

Glute Ham Raise

CrossFit’s popularity has brought the glute ham raise exercise into the mainstream. It’s highly effective in high-volume workouts, particularly when performed with a slow rep tempo to maximize activation of the hamstrings and glutes.

How To:

1. Begin by inserting your feet into the ankle pads of the Glute Ham Developer (GHD) machine.
2. Position your knees on the edge of the hip pads and cross your arms in front of your chest.
3. Ensure your knees are flexed at a 90-degree angle at the starting position.
4. Take a deep breath and gradually lower your torso toward the floor by extending your knees.
5. Pause when your torso is parallel to the floor, maintaining a straight body line.
6. Contract your hamstrings and glutes to return to the starting position.

Pro Tip: Focus on controlling the descent by engaging your hamstrings and glutes. For individuals training for hypertrophy in the 8-12 rep range, consider using weighted or banded Glute Ham Developer (GHD) exercises for enhanced muscle stimulation in the target areas.

Sliding Leg Curl

Maintaining constant tension on the muscles you’re targeting is key for muscle growth, especially if you’re aiming for hypertrophy. One of the best alternatives to lying leg curls that achieves this is using core sliders. I suggest doing this exercise on a smooth surface for better movement.

How To:

Begin by lying face-up on a wooden floor, ensuring your legs are extended and your arms are at your sides. Next, position a core slider under each heel, maintaining your feet shoulder-width apart and palms flat on the floor for stability. Lift your hips off the floor slightly and flex your knees to get into the starting position. Then, engage your hamstrings as you pull your heels under your hips, holding briefly at the top of the range of motion. Finally, gradually return to the starting position and repeat this movement for the recommended number of repetitions, focusing on smooth transitions throughout.

Pro Tip: For my advanced personal training clients, I incorporate a resistance band into this exercise. One end of the band is anchored to a pole, while the other is wrapped around their ankles. This adds an extra challenge and helps further activate the target muscles.

Romanian Deadlift

Romanian Deadlifts (RDLs) are among my top choices for targeting the hamstrings and glutes. I opt for dumbbells in this exercise as they offer a more comfortable arm and wrist position. However, it’s crucial to select a weight that doesn’t limit your range of motion (ROM).

To perform the Romanian Deadlift (RDL):

1. Firstly, stand upright with your feet hip-width apart, holding a dumbbell in each hand by your thighs.
2. Next, keeping a slight bend in your knees, begin lowering the dumbbells towards the floor while pushing your hips back as if you’re reaching towards the wall behind you.
3. During this lowering phase, focus on feeling a deep stretch in your hamstrings and glutes. Keep your back straight, head neutral, and maintain a steady pace.
4. Lower the dumbbells until they reach about mid-shin level, ensuring you maintain control throughout the movement.
5. Pause briefly in the fully stretched position at the bottom.
6. Finally, return to the starting position by squeezing your hamstrings and glutes, bringing your torso back upright.

This exercise is great for targeting your hamstrings and glutes while also improving hip mobility.

Pro Tip: Consider using weightlifting straps to take the focus off your grip strength during Romanian Deadlifts (RDLs). This lets you concentrate more on engaging your hamstrings and glutes effectively.

Detailed Article for Romanian Deadlift:

Romanian Deadlifts — Muscles Worked, How-To, and Benefits

Single Leg Deadlift

Engaging in unilateral exercises, which target one side of the body, can be beneficial for addressing muscle and strength imbalances. The single-leg deadlift, in particular, not only helps correct these imbalances but also enhances mobility, balance, and core stabilizer strength.

To perform the single-leg deadlift:

1. Begin in an upright position with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Slightly bend your left knee and lift your leg off the floor, holding it behind your body for balance.
3. Lower the dumbbells toward the floor by hinging at your hips and leaning your torso forward.
4. Focus on feeling a stretch in your hamstrings and glutes as you lower the dumbbells.
5. Allow the dumbbells to touch the floor at the bottom of the movement.
6. Return to the starting position by engaging your hamstrings and glutes to lift your torso back up.
7. Complete the desired number of repetitions on one side before switching to the other side.

Pro Tip: It’s common for people to mix up Romanian and stiff-legged deadlifts. The key difference is in the depth of the movement: with Romanian deadlifts (RDLs), you lower the weight to about shin level, while in the stiff-legged variation, you aim to touch the weight to the floor. Understanding this distinction helps you execute each exercise correctly and target the intended muscles effectively.

Kettlebell Swing — Lying Leg Curls Alternatives 

The kettlebell swing is one of the most underrated alternatives to lying leg curls for targeting the hamstrings and glutes. In my experience, many people mistakenly rely on shoulder strength during the concentric phase. Instead, you should use your hips and hamstrings to lift the kettlebell to shoulder level.

How To:

1. Stand straight with your feet slightly wider than shoulder-width apart, holding a kettlebell with both hands between your legs.
2. Begin by bending your knees slightly and hinging at the hips, threading the kettlebell behind your body.
3. Focus on engaging your hamstrings during the eccentric (downward) phase.
4. Extend your knees and hips, driving your hips forward explosively to generate momentum.
5. Use the momentum from your hips to lift the kettlebell to shoulder level.
6. Repeat for the recommended number of repetitions.

Pro Tip: To ensure proper execution, observe if your arms rise only about one-third of the way up during the concentric phase, relying on the momentum from your hips. If you find yourself using your shoulders to lift the kettlebell, choose a lighter weight and focus on practicing the movement correctly.

Nordic Hamstring Curl

Nordic curls are one of the toughest bodyweight exercises for hamstrings, demanding a lot of control and power.

Research shows that the Nordic hamstring exercise can enhance sprint performance and strengthen the muscles that help with knee flexion, particularly in team sport athletes.

You can perform this exercise on a dedicated Nordic curl bench. Alternatively, you can use a Nordic strap anchored to a door, flat bench, or squat rack. Additionally, you can place your ankles under a loaded barbell or, if preferred, have a training partner hold down your ankles.

How To:

1. First, position yourself on a Nordic curl bench with your ankles under the foot pads.
2. Second, begin by kneeling with your knees bent at a 90-degree angle.
3. Cross your arms in front of your chest and flex your hips slightly.
4. Slowly lower your torso toward the floor by leaning forward, engaging your hamstrings to control the descent.
5. Use your hands to break the fall when your chest is a few inches from the floor.
6. Squeeze your glutes and hamstrings to return to the starting position.
7. Reverse the movement just before your torso becomes perpendicular to the floor to maintain constant tension on the target muscles.

Pro Tip: Beginners can use their arms to give themselves an initial boost when lifting off the ground and returning to the starting position. More advanced lifters should focus on relying solely on their hamstring and glute strength for this movement.

Ball Leg Curl 

The ball leg curl is a mix of the TRX and sliding leg curl exercises. I often choose this exercise for my beginner clients because it involves a smaller range of motion. This makes it easier to control and helps them focus on contracting the target muscle group effectively.

Here’s how to do the ball leg curl:

1. First, lie flat on your back with your legs straight and your arms resting by your sides.
2. Next, place a stability ball under your ankles and shins.
3. Then, lift your hips off the floor, creating a straight line from your shoulders to your feet.
4. Now, contract your hamstrings and bend your knees, bringing your feet towards you until they’re flat on the ball.
5. Finally, squeeze your hamstrings tightly in this fully flexed position before slowly lowering your legs back down to the starting position.

Pro Tip: If you find this exercise challenging, start with a smaller exercise ball until you feel comfortable with the movement mechanics. This can help you build confidence and gradually progress to using a larger stability ball.

Banded Leg Curl 

The banded leg curl is a fantastic alternative to traditional lying leg curls, especially for those with basic home gym setups. If you’re new to this exercise, begin with the lightest resistance band to get the hang of it.

How to:

1. To start, wrap one end of a resistance band around a sturdy object like a squat rack.
2. Next, lie face down on the floor and extend your legs towards the squat rack.
3. Then, wrap the other end of the band around your ankles.
4. Gently bend your knees to create tension in the band, establishing your starting position.
5. While maintaining pressure on your thighs and hips against the floor, flex your knees to bring your feet closer to your hips.
6. Pause momentarily at the top, focusing on squeezing your hamstrings.
7. Finally, slowly return to the starting position and repeat as needed.

Pro Tip: Another way to do this exercise is by sitting on an elevated platform, such as a flat bench. This variation mimics the seated leg curl machine and can be a great alternative for targeting your hamstrings.

Other Leg Exercises:

• The 34 Best Leg Exercises for Building Muscle and Strength
• At-Home Leg Exercises For A Stronger Lower Body

Good Mornings — Lying Leg Curls Alternatives 

This exercise is better suited for intermediate and advanced lifters due to its complexity. Think of it as a variation of the Romanian deadlift, but with the barbell placed across your shoulders, adding an extra challenge to the movement.

To execute this exercise:

1. First, begin by standing upright with a shoulder-width stance. Next, ensure the barbell rests across your shoulders in a high bar position.
2. Second, as you maintain a slight bend in your knees, push your hips backward. Then, hinge your torso forward towards the floor.
3. Lower yourself gradually until you feel a deep stretch in your hamstrings.
4. Fourth, take a brief pause at the bottom position to focus on your form.
5. Fifth, engage your hamstrings and glutes to lift yourself back to the starting position.

Pro Tip: Utilizing a super squat machine for this exercise can enhance your mind-muscle connection. This is because it removes the requirement to balance and stabilize the barbell, allowing you to focus more on engaging your hamstrings and glutes effectively.

More Good Morning Workouts:

• Zercher Good Morning Guide
• 11 Good Morning Alternatives For Strong Hamstrings and Glutes

Cable Pull-Through

By using a cable, you maintain consistent tension on the targeted muscles. This, in turn, extends the duration of muscle engagement and, consequently, fosters hypertrophy.

To perform the cable pull-through effectively:

1. Firstly, connect a rope attachment to a cable pulley set at the lowest position.
2. Next, stand facing away from the pulley with the rope positioned between your legs.
3. Bend down and firmly grasp the ends of the rope with a neutral grip (palms facing each other).
4. After that, take a few steps forward to engage the weights and activate the pulley system.
5. With a stance wider than hip-width, brace your core and lower the weight toward the pulley by pushing your hips back and lowering your torso, simultaneously threading your arms through your legs.
6. As you reach the bottom of the movement, pause briefly to feel a stretch in your hamstrings and glutes.
7. Swiftly return to the starting position by explosively pushing through your hips and squeezing your glutes.
8. Finally, pause at the top and contract your hamstrings and glutes for maximum engagement.

Pro Tip: If you or your clients have difficulty holding onto the rope attachment during this exercise, consider using two D-handle attachments hooked to a single pulley. This setup can provide a more secure grip and enhance your overall performance.

FAQs — Lying Leg Curls Alternatives 

What are lying leg curl alternatives?

Lying leg curl alternatives are exercises that target the hamstring muscles without using a traditional lying leg curl machine. They can include various movements such as Romanian deadlifts, stability ball leg curls, cable pull-throughs, and more.

Why should I consider lying leg curl alternatives?

Lying leg curl alternatives offer diversity to your hamstring workouts, helping to prevent plateaus and improve overall muscle development. They also target different angles and aspects of the hamstring muscles.

Are lying leg curl alternatives suitable for beginners?

Yes, there are lying leg curl alternatives suitable for beginners, such as stability ball leg curls or cable pull-throughs with lighter resistance. It’s important to start with proper form and gradually increase intensity as you gain strength and familiarity with the exercises.

Can lying leg curl alternatives be done at home?

Absolutely, numerous lying leg curl alternatives are viable for home workouts with minimal equipment. For instance, stability ball leg curls, Romanian deadlifts using dumbbells, or resistance band leg curls offer excellent options to target your hamstrings effectively at home.

How often should I incorporate lying leg curl alternatives into my workout routine?

The frequency of incorporating lying leg curl alternatives depends on your fitness goals and overall workout routine. Generally, 2-3 times per week is sufficient to target and strengthen the hamstring muscles effectively.

Are there any tips for maximizing the effectiveness of lying leg curl alternatives?

To maximize effectiveness, it’s essential to maintain proper form consistently throughout each exercise. Additionally, focus on controlling the eccentric (lowering) phase of the movement to ensure optimal muscle engagement. Moreover, prioritize establishing a strong mind-muscle connection during each repetition. Lastly, gradually increase resistance or intensity over time to progressively challenge and strengthen your muscles.

Can lying leg curl alternatives help prevent hamstring injuries?

Incorporating lying leg curl alternatives into your workout routine can contribute to improved hamstring strength and flexibility, which may help reduce the risk of hamstring injuries during physical activities or sports.

Overview — Lying Leg Curls Alternatives 

Achieving bigger upper legs involves developing both the quads and hamstrings. Consider incorporating two to three of the lying leg curl alternatives outlined in this article to build well-defined hamstring muscles.

Moreover, if you’re looking to address lagging hamstrings, you can create a dedicated workout by combining five to six exercises from the provided list. This approach can help you target specific areas and improve your overall physique.

If you have any questions or need further clarification about the lying leg curl alternatives, feel free to leave them in the comments below. I’m here to assist you and provide guidance.

References;

• Nuell, S., Illera-Domínguez, V., Carmona, G., Macadam, P., Lloret, M., Padullés, J. M., Alomar, X., & Cadefau, J. A. (2021). Hamstring Muscle Volume as an Indicator of Sprint Performance. Journal of strength and conditioning research, 35(4), 902–909. https://doi.org/10.1519/JSC.0000000000003976
• Bautista, I. J., Vicente-Mampel, J., Baraja-Vegas, L., Segarra, V., Martín, F., & Van Hooren, B. (2021). The effects of the Nordic hamstring exercise on sprint performance and eccentric knee flexor strength: A systematic review and meta-analysis of intervention studies among team sport players. Journal of science and medicine in sport, 24(9), 931–938. https://doi.org/10.1016/j.jsams.2021.03.009
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