Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKEDThe leg curl machine, whether it’s the one where you are lying prone or sitting upright, is a great exercise to isolate and strengthen your hamstrings. When you do it well, you will definitely reap the benefits.
But, if your gym doesn’t have a leg curl machine, it’s taken, or you’re looking for more variety with your hamstring isolation exercises, look no further than here.
In this article, we will go into the anatomy and function of the hamstrings, the benefits of training hamstrings, 9 great leg curl machine alternatives, and the best way to program these exercises into your routine.
Table of Contents:
Without further ado, let’s get into it and build some impressive hammies.
When the leg curl machine isn’t available or you want to spice up your hamstring game, take these 9 variations out for a spin.
Note: We will provide progression (harder) and regression (easier) exercises for each of the leg curl alternative movements below. These progression and regression exercises are part of the 9 total variations. So, just scroll through if you are wondering what they are and how to do them.
The 9 best leg curl alternatives are:
The exercises range from easy to hard. And, while there are many compound exercises to target your hamstrings, we label the 9 exercises below as "leg curl alternatives" because they isolate the hamstrings in the same or very similar manner, biomechanically speaking, as a leg curl machine.
The beauty of the banded prone hamstring curl is the ascending resistance of the band. The further the band stretches, the harder your hamstring has to work. Plus, when the band isn’t stretched, it is easier on your joints.
The setup is awkward but when the leg curl machine isn’t available this is one of the most legitimate options. It really almost perfectly mimics the leg curl machine.
Here’s how to perform the banded prone leg curl:
Best rep range: 12-20 reps
Difficulty: Easy-medium
Progression: Single leg banded leg curl or TRX hamstring curl
Regression: None. This one is accessible to everyone
The prone dumbbell hamstring curl is similar to the lying leg except for the obvious. With the weight being between your feet, you're working hard to stabilize the dumbbell and you need to do the curl with control, leading to more time under tension.
This is either performed on the floor, on a weight bench, or on a stability ball for an extra challenge. Check out the 10 Best Dumbbell Hamstring Exercises for even more great hammy moves.
Here’s how to perform the prone dumbbell hamstring curl:
Best rep range: 12-15 reps
Difficulty: Easy to medium
Progression: TRX hamstring curl or stability ball hip extension hamstring curl.
Regression: Band prone hamstring curl
TRX takes your hamstring curl to a whole new level. The unstable nature of the TRX brings core and hip stability into play. You need to use your core and glutes to hold the bridge position to do this exercise.
Plus, you’re training your hamstrings as a hip extender and knee flexor giving your more bang for your hamstring buck.
Here’s how to perform the TRX hamstring curl:
Best rep range: 12-15
Difficulty: Medium
Progression: Slider hamstring curl
Regression: Eccentric slider hamstring curl
With the slider hamstring curl, you’re using your control and the friction of the sliders on the floor to give you resistance.
This is easier than stability ball and Nordic curl variations and a good starting point when you really want to test your hamstrings. This strengthens your hamstrings in two ways (hip extension and knee flexion) to give you a better muscles building stimulus.
Here’s how to perform the slider hamstring curl:
Note: To make it easier, you can lower your glutes to the floor with each rep, rest and then repeat from step 2, rather than maintain the hip extension the entire set.
Best rep range: 8-12
Difficulty: Medium to hard
Progression: Slider eccentric hamstring curl
Regression: Stability ball hip extension hamstring curl.
Slider eccentric hamstring curl is all about control. You’re taking the concentric contraction out to solely focus on strengthening your hamstrings with eccentrics.
Because you’re in the hip extension position, you’re training the hamstrings as a knee flexor and a hip extender to further strengthen your hamstrings.
Note: Paper plates work fine here too. This exercise is either performed with one leg or two.
Here’s how to perform the slider eccentric hamstring curl:
Best rep range: 6-12
Difficulty: Medium
Progression: Perform with one leg instead of two
Regression: Stability ball hip extension hamstring curl
The stability ball hip extension hamstring curl trains the hamstrings as a hip extender and knee flexor. Due to the instability, this exercise requires more stabilization, giving you more time under tension and making you more aware of your technique.
Any hitches and you and the floor become one. Both this and the exercises below are great for runners because the ball mimics the instability of running on the road.
Here’s how to perform the stability ball hip extension hamstring curl:
Best rep range: 10-15 reps
Difficulty: Medium
Progression: Single-leg hip extension hamstring curl (see the next exercise below)
Regression: Band prone leg curl
The single-leg hip extension hamstring curl is almost exactly the same as the bilateral version except for the obvious.
Taking on leg out forces the stabilizers to do more work and adds more resistance to the working leg. This exercise will strengthen imbalances between sides and improve your lockout strength with the deadlift.
Here’s how to perform the single-leg stability ball hip extension hamstring curl:
Best rep range: 6-10 reps
Difficulty: Hard
Progression: Slider eccentric hamstring curl
Regression: Bilateral stability ball hip extension hamstring curl
The inverted hamstring curl not only trains your hamstrings but your upper body and core stability too.
Being inverted ensures you engage your glutes to keep yourself in neutral while using a weight bench to perform a hamstring curl. Using only your bodyweight to strengthen them, make sure to engage your hamstrings and perform with control.
How to perform the inverted hamstring curl:
Best rep range: 10-15
Difficulty: Medium to hard
Progression: Nordic hamstring curl or perform the above exercise with one leg.
Regression: Stability ball hip extension hamstring curl
Not exactly a hamstring curl but your legs are in flexion. Nordic hamstring curl tests the eccentric strength of your hamstrings as your hamstrings stop you from crashing to the floor.
The Nordic hamstring curl exercise is shown to decrease the risk of hamstring injuries by 51 % compared with those who didn’t perform it1.
Here’s how to perform the Nordic hamstring curl:
Best rep range: 6-10
Difficulty: Hard
Progression: Razor curl
Regression: Slider eccentric hamstring curl
Avoid making these common mistakes, as they can increase your injury risk and prevent you from progressing.
The purpose of the warm-up is to move blood from your abdominal area to your working muscles. This will zone you in physically and mentally for the work ahead. If you’re performing a full-body warm-up, there is no need to focus on the hamstrings.
But if when you’re training the lower body with exercises that need hamstring strength and flexibility, just stretching them will not suffice. Better to focus on your hamstrings with exercises like passive leg lowering.
To perform passive leg lowering:
Check out this YouTube Leg Lowering Demo to ensure you're doing it correctly.
Performing 1 set of 10 reps as part of your warm-up will have your hamstrings thanking you.
When you train, your hamstring workouts should be dependent on your goals.
If it is your goal to get stronger, then isolating the hamstrings before training your squats, deadlifts, etc. may take away from this. Better to train the hamstrings after your big strength move for the day.
Strength Example:
1A. Squat or Deadlift variation 3-6 reps
1B. Hip Mobility Drill
2A. Chin Up/Pull Up 4-12 reps
2B. Eccentric Hamstring Curl with Sliders 6-8 reps on each side
But if it’s your goal to add some muscle to your hamstrings then training your hamstrings in a superset with one compound move and one isolation move will have you feeling it tomorrow.
Building Hamstring Muscle Example:
1A. Romanian Deadlift 8-12 reps
1B. Stability Ball Hamstring Curl 12-15 reps
The best rep range for leg curls and leg curl alternatives were stated above with each exercise, so follow those general guidelines.
Some lifters think the hamstrings are just one muscle, so let's just be clear, your hamstrings consist of three muscles. Understanding what they are and what they do is important in getting the most out of your hamstring training.
The hamstrings are made up of three muscles on the back of the thigh:
The functions of the hamstrings are:
Although leg curls make a big part in strengthening and building your hamstrings, it pays to train the other main function (hip extension) for better muscle development. Example of hip extension exercises are glute bridges, hip thrusts, stiff-leg deadlifts.
Note: Hip extension and knee flexion occur in so many lower body compound movements (i.e. squats & deadlifts), but isolating the muscles with joint specific exercises, such as leg curls, can help you to really hone in on the hamstrings.
Let’s face it, you can tell how much a lifter values leg training by the size and definition of their hamstrings. Vanity is a great reason for training hamstrings, but your hamstrings play a vital role in your performance in and out of the gym.
Here are some important benefits of training the hamstrings.
Hamstring dominant exercises based on hip extension and knee flexion, which includes leg curls, are a great way of achieving the above benefits.
Incorporating hamstring exercises into your workout routine is essential for not only achieving aesthetic goals but also for enhancing overall lower body strength, stability, and injury prevention.
While the leg curl machine is a popular choice for isolating the hamstrings, there are numerous effective alternatives that can be equally beneficial, especially when faced with limited equipment availability or a desire for variety.
From banded prone leg curls to Nordic hamstring curls, each exercise targets the hamstrings in unique ways, providing a workout that successfully addresses both knee flexion and hip extension.
Whether your goal is to build muscle, improve athletic performance, or enhance overall lower body strength, incorporating a variety of hamstring exercises into your routine can lead to significant benefits.
By diversifying your training approach and paying attention to proper technique, you can develop strong, functional hamstrings that support your fitness goals both in and out of the gym.
Looking for more great leg exercises? Check out the Best Hamstring Exercises With & Without Equipment and the Best Leg Extension Alternatives for Quads.
References:
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