Some Leg Curl alternatives are Stiff-Legged Deadlifts, Single Leg Deadlift, Hip Thrusts, Donkey Kicks, Kettlebell Swings, Good Mornings, and Lying Dumbbell Leg Curls mentioned in this article.
Why You Should Incorporate Leg Curl Alternatives Into Your Routine
There is no doubt that leg curls are a great exercise to work your hamstrings. However, there are multiple reasons why people often look for alternatives. Moreover, leg curls are not enough to fully work your hamstrings which means you should incorporate more exercises, such as glute-ham raises and Romanian deadlifts, for a better-built lower body.
Also, using machines or dumbbells may not be the best choice for beginners or those recovering from an injury. Therefore, it is sometimes better to only do body-weight exercises.
For Starters
For starters, not everyone can/likes going to gyms, and it is less likely that they can afford (or want) to get the leg curl machine at home, which is the most common way of doing leg curls making this exercise slightly inaccessible to many. Lastly, it is always good to diversify your workout routine to avoid getting bored or putting too much tension on a specific body part while neglecting others.
How To Choose A Good Leg Curl Alternative?
A good curl substitute depends on what you are capable of and what equipment you have access to you. Many exercises do not require machines or weights, such as donkey kicks and single-leg deadlifts, while others are best performed with some sort of weight like hip thrusts and lying leg curls. Pick exercises based on what you will enjoy the most and you know you will be able to do with excellent form.
Best Leg Curl Alternatives
The following are some best leg curl alternatives:
Stiff-Legged Deadlifts
Equipment Required: No (but can be done with dumbbells/barbell bar)
How It gets Done
Stand straight with feet should-width apart and knees slightly bent (holding your equipment with an overhand grip)Hinge at your hips to lower your body (and equipment) while keeping your back straightSqueeze your glutes when returning to the starting position
Note: Keep your core and hamstring muscles engaged throughout the workout
Single Leg Deadlift
Equipment Required: No (but can be done with dumbbells/kettlebells)
How It gets Done
Stand straight with your feet next to each otherExtend one leg back and up while shifting your weight onto your other legHinge forward from your hips to form a T shape with your body Go back to the starting position
Note: Don’t forget to alternate between each leg
Hip Thrusts
Equipment Required: No (but best to add some sort of weight)
How It gets Done
Sit with shoulders and upper back against an elevated surface (e. g. , a low chair or bench), keep your knees bent and your arms on your hips (or the weight)Place the weight on your hips (skip this step if you’re not using weights)Squeeze your glutes and lower your butt toward the floor (while holding the weight)Push as low as you can then go back to the starting position
Note: your legs should be at a 90-degree angle and the surface you are leaning against must be positioned right below your shoulder blades.
Donkey Kicks
Equipment Required: No
How It gets Done
Start by having both your hands and knees on the floor keeping them hip-width apart Lift one leg (extend it backward), keeping the knee bent at a right-angle positionSqueeze your butt and kick your leg backwardReturn to the starting position slowly
Note: It is important to keep your core as engaged as possible during this exercise
Kettlebell Swings
Equipment Required: Kettlebell
How It gets Done
Stand straight while holding the kettlebell with both hands in front of youSlightly bend your knees and hinge at your hips while keeping your chest up, back straight, and neck neutralKeep your arms straight and swing the kettlebell between your legs while hinging your hips Use your core and glutes to stand up and push your hips forward while raising your arms with the kettlebell
Note: the kettlebell should be parallel to the floor as you raise your arms
Good Mornings
Equipment Required: No (but can be done with a barbell)
How It gets Done
Stand straight with feet shoulder-width apart Load the barbell on your shoulders (skip this step if you are not using a barbell)Inhale then lower your torso towards the floor while keeping a straight backExhale while returning to the starting position
Note: Don’t forget to keep your abs engaged and focus on your breathing when switching positions
Lying Dumbbell Leg Curls
Equipment Required: A dumbbell
How It gets Done
Put the dumbbell standing on the floorLie on the ground with your stomach facing the floor and a dumbbell fixed between your feetBend your knees and slowly lift them towards your hips while keeping the bottoms of your feet facing upward Steadily lower your feet back to the initial position
Note: Focus on feeling your muscles’ engagement and having a steady form rather than rushing the exercise
Conclusion
There are one or more leg curl alternatives for everyone, so whether you can train with weights or not, you will find an exercise that best suits you and your needs. Out of the mentioned workouts, the lying dumbbell leg curls are probably the closest you can get to the typical leg curl exercise. That said, they should also not be your only go-to workout because your routine should always include multiple variations of exercises. Do not forget to engage your core while doing any of these exercises and to switch up your routine every once in a while!
