This post may use affiliate links. Once you get to just over a 90º bend in your knees, lower the dumbbell back down to starting position. Lift one leg up onto a bench or ledge behind you (rest your foot on the ledge on your toes). Bend your knees and hinge forward at your hips. Beginning with your weaker side, have your leg bent at the knee and then you’re your thigh upwards until you feel your glute contract. Pro tip: the standard version of this exercise sees you lifting your bent leg from the ground until your thigh is parallel with the floor. Pro tip: do the unilateral version to create equal and balanced strength through your left and right hamstrings. From here, lift your knees until your thighs are parallel with the ground and your glutes and hamstrings are fully engaged. It minimizes the cheating opportunity, as there will be no swinging if done correctly. You lower yourself down to parallel to the ground or slightly further, and then raise up trying to use only your hamstring and glute muscles. Top 13 Seated & Lying Leg Curl Alternatives. See more ideas about leg curl, fitness body, exercise. People can perform this exercise either with a set of dumbbells or barbell. These exercises are listed because they all target the hamstrings, even if it isn’t quite in the same way as lying or seated leg curls. This exercise delivers. Set up like you would for a glute bridge by lying on the ground with your knees bent and feet on the floor. Leg curls on a machine work the calves and hamstrings. You can use a. Take a few hops forward to create a wide split stance starting position. Keep them extended until you reach the end of your repetition range. Without collapsing through your chest (keep upright), engage your core and then bend both your front and back knee to lower yourself into a deep lunge. You’ll actually be lying supine, holding onto the barbell during this movement so … Deadlifts are an excellent part of any lower body workout, and so long as you perfect your form you can get a lot out of them. These can be a great finisher to a workout because they make it easy to use different weights and they work your posterior chain, core, and can challenge your conditioning. An adequate warm up is required prior to testing this one out. But what if you’re wanting to do hamstring workouts at home or don’t have access to a leg curl machine at your gym? Comments are off this post! You can also try the lift with dumbbells, which can allow you to try single and double leg variations. Alternative Reverse Lunges. If you’re stuck for options, check these ones out here. Rest assured, there are! The forward lunge does not have a powerful impact on your body as the reverse lunges do. Lying leg curls with dumbell is perfect alternative for lying leg machine curls. Begin standing upright with your feet together. Not having access to a leg curl machine is no reason to neglect your hamstrings. Gliding Leg Curl. At-home exercises can always be a little more tricky – you need to get creative. Concentration Curls - The Best Preacher Curl Alternative This movement is the closest it gets to a dumbbell preacher curl, without the preacher station. Save my name, email, and website in this browser for the next time I comment. This exercise is difficult. Form is key! Bent Leg Reverse Hyperextensions; 8. The important aspect of this exercise is your back leg. Keep your repetitions slow and controlled. Are there leg curl alternatives that effectively target these major muscles? It’s important to keep them strong and conditioned. To spice it up a little, once you have completed your rep range, add a few bonus repetitions that involve small pulse movements from parallel to the ground and upwards. 7 Great Tricep Pushdown Alternatives for Your Workout. If you’re going to be standing in a queue to use any machine at the gym, it’s likely to be the leg curl machine. The lighter weight typically used with dumbbells may help to better simulate a lying leg curl than other exercises on the list.