Leg Curl Alternative Exercises for a Superb Leg Workout

For this workout, you'll need an exercise ball. The hamstring curl with a stability ball is effective for strengthening the hamstrings, core, and glutes.

Here's how to do it:

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.

In my experience, you'll really feel your hamstrings putting in the effort to control the movement of the exercise ball during this workout.

Also Read: Best Medicine Ball Exercises

3. Glute Ham Raise

Glute ham raises are challenging but incredibly effective for lower-body and hamstring training. They also serve as a great alternative to nordic leg curls for a less demanding workout.

Here's how to do it:

1. Set up the machine with knees on the front pad and ankles at the rear.
2. Start in a kneeling posture.
3. Lean forward slowly, allowing knees to extend almost fully while maintaining hip and body angle.
4. Curl your leg towards you to return to the starting position.
5. Repeat for reps.

The banded hamstring curl is effective due to the band's increasing resistance.

Here's how to do it:

1. Attach your home gym resistance band to a sturdy object.
2. Place your legs on each side of the band, lie on your stomach, feet hip-width apart.
3. Keep hips and quadriceps on the ground, pull heels towards the glutes.
4. Stop when you can't pull any further.
5. Return to the starting point and repeat for reps.

5. Sliding Leg Curl

This workout, also known as the bodyweight hamstring curl or slippery floor bridge curl, is a convenient home exercise requiring smooth, low-resistance flooring like hardwood and a towel.

Here's how to do it:

1. Start lying on your back with bent knees and arms at your sides.
2. Place a small towel under your feet, heels on the towel.
3. Lift your hips, glide your feet towards your buttocks directly under your knees.
4. Slowly extend your legs, sliding the towel with your heels.
5. Allow your buttocks and hips to drop without touching the ground.
6. Return your feet to the starting position.
7. Repeat for reps.

Related: Killer Leg Workouts for Lower Body Exercise

Similar to traditional deadlifts but targeting the hamstrings more, these exercises use lighter weights. They effectively work the hamstrings, glutes, and lower back, complementing traditional deadlifts.

Here's how to do it:

1. Take a shoulder-width stance and hold the weight in front of you; use straps for a better grip.
2. Descend the bar by moving your hips back, maintaining a slight knee bend.
3. Lower yourself until your torso is parallel to the ground.
4. Return the bar by thrusting your hips forward, keeping it close to your legs.
5. Repeat for reps.

7. Kettlebell Swing

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

Here's how to do it:

1. Stand with legs shoulder-width apart, knees slightly bent.
2. Hold the kettlebell between your knees with a firm grip.
3. Execute a single strong movement to swing the weight until your arms are fully stretched.
4. For added challenge, swing the kettlebell above your head instead of in front of your chest.
5. Return the kettlebell between your legs and drive your hips forward.
6. Maintain momentum by drawing it past your knees and behind your torso.
7. Avoid dropping the weight and continue to the next swing.

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

- Tara Laferrara, Certified Personal Trainer

Learn More: Will Kettlebell Swings Burn Belly Fat

A good leg curl alternative achieves results similar to those of the leg curl machine but through different movements.

According to the National Institute of Health, the hamstrings play a key role in knee flexion and assist in hip extension and knee extension in a weight-bearing position [1].

Knowing these functions helps identify efficient alternatives, often emphasizing knee flexion. To target secondary hamstring functions, include exercises that involve weight-bearing knee extensions and hip flexion.

As a fitness trainer, I advise clients that not all weight-bearing knee and hip extension workouts are equally effective; some may be less effective due to their secondary functions.