To effectively isolate and strengthen your hamstrings, leg curls are an excellent choice. Whether you choose to perform them on a gym machine, utilize a resistance band, or lift a dumbbell, this exercise promotes robust hamstring development with each repetition. However, integrating leg curls into your fitness regimen may not always be feasible. You might find yourself without access to the necessary machine, or perhaps the prone position is uncomfortable for your body — and that’s perfectly fine.

Fortunately, there are several alternative exercises that effectively target the hamstrings, offering you suitable substitutes for leg curls. Below, I have curated eight diverse options, some relying solely on your body weight while others incorporate various equipment. Explore these exercises and start designing a routine that suits your needs.

Bodyweight Alternatives to Leg Curls

Single-Leg Deadlift

The single-leg deadlift is an exceptional exercise that not only strengthens your posterior chain—specifically your hamstrings and glutes—but also significantly enhances your balance and stability.

How to Perform:

  1. Begin by standing with your feet together. Shift your weight onto your right foot, ensuring that your back and neck remain straight. Gradually hinge at the waist while keeping your right knee slightly bent.
  2. As you hinge forward, lift your left leg behind you as high as possible, halting when your body creates a straight line from your head to your toe. Maintain square hips throughout this movement.
  3. Carefully return to the initial position and complete your desired repetitions. Then, repeat the process on your opposite leg.

Single-Leg Bridge

This advanced exercise, the single-leg variation of the glute bridge, effectively targets your glutes and hamstrings, making it a powerful addition to any workout routine. Focusing on achieving full hip extension—by driving your hips upward—will maximize the benefits of this exercise.

How to Execute:

  1. Lie down on your back with your knees bent, feet flat on the ground, and arms resting at your sides. Extend your right leg so that it forms a 45-degree angle with the floor.
  2. Inhale deeply, and while keeping your leg extended, drive through your left heel, employing your glute and hamstring to elevate your hips as high as possible off the ground.
  3. Hold the position briefly, then slowly lower back to the starting point. Complete your desired repetitions before switching legs.

Nordic Curl

Typically, a Nordic hamstring curl is performed with a partner holding your ankles or using equipment for resistance. However, you can easily adapt this exercise for an at-home workout by utilizing your couch.

How to Perform:

  1. Position yourself facing away from your couch and kneel on the floor, placing a cushion beneath your knees for comfort.
  2. Slide your feet, with the tops facing downward, under the couch so you can leverage its weight as a counterbalance.
  3. Gradually allow your upper body to lean forward, engaging your hamstrings (?????????????) to resist the motion.
  4. When your hamstrings can no longer hold your position, fall forward in a controlled manner into a push-up.
  5. Push yourself back up to the starting position.

Alternatives to Leg Curls Using Equipment

Good Morning Exercise

The Good Morning exercise is an excellent way to isolate your hamstrings effectively. It's advisable to begin with a lighter weight to master the form, as improper technique can put significant strain on your lower back.

Here’s how to perform this exercise:

  1. Start by loading a barbell onto your shoulders and stand with your feet positioned shoulder-width apart.
  2. Inhale deeply, and with soft knees, hinge at your hips while slowly lowering your torso towards the floor, pushing your buttocks backward. Maintain a proud chest and keep your eyes focused ahead.
  3. Lower your torso until it is parallel to the floor, then return to the starting position.

Hip Thrust

The Hip Thrust is akin to a glute bridge but is performed on an elevated surface with added weights, making it a fantastic exercise that targets the glutes while also engaging the hamstrings.

To execute this movement:

  1. Find a bench or an elevated surface to sit on, and place a dumbbell or weight plate on your hips.
  2. Slide your back down the bench while bending your knees, ensuring your feet are flat on the floor shoulder-width apart. Your legs should create a 90-degree angle, with the bench resting right below your shoulder blades. Your body should form a straight line from your shoulders to your knees.
  3. With your chin tucked and your feet steady, lower your hips toward the floor while maintaining stability with the weight.
  4. When you can’t lower any further, push through your heels to lift your thighs back to parallel with the floor. Squeeze your glutes at the top before returning to the starting position.

Stability Ball Hamstring Curl

Incorporate a core challenge into your routine with the Stability Ball Hamstring Curl, a dynamic exercise that targets the hamstrings effectively. This exercise is more suited for advanced practitioners due to the strength it demands from your entire body.

Follow these steps to perform it:

  1. Lie on your back with your feet propped up on a stability ball and your arms extended at your sides.
  2. Using your hamstrings, press your body upwards so that a straight line is formed from your upper back to your feet.
  3. Inhale and pull the stability ball towards your buttocks using your hamstrings as the primary movers.
  4. Exhale as you extend the ball back out, ensuring your core remains engaged and your hips do not sag.

Barbell Deadlift

Barbell Deadlift effectively engages the posterior chain, including the glutes, hamstrings, rhomboids, traps, and core, providing a comprehensive workout.

To perform the deadlift:

  1. Stand directly behind a barbell resting on the floor, with your feet shoulder-width apart.
  2. Maintain a straight back as you hinge at your waist, slightly bend your knees, and grasp the barbell just outside your shins. Roll your shoulders back and down.
  3. Inhale and lift the barbell to waist height by straightening your legs.
  4. Once your legs are in a straight position, hinge at your hips, bend your knees, and lower the barbell back to the floor.

Kettlebell Swing

The Kettlebell Swing is a dynamic exercise focused on developing power, targeting the hamstrings effectively, making it an excellent substitute for leg curls.

Here’s how to do it:

  1. Position yourself behind a kettlebell on the floor.
  2. Hinge at your hips and slightly bend your knees to grasp the handle with both hands, keeping your chest lifted, back straight, and neck neutral.
  3. With straight arms, push the kettlebell back between your legs, then drive your hips forward, using your glutes and hamstrings to propel the kettlebell upward until your arms are parallel to the floor, ensuring to follow its motion with your gaze.
  4. Allow the kettlebell to swing back to the starting position between your legs in one smooth motion, hinging at your hips and slightly bending your knees again.

Maximizing Benefits from Leg Curl Alternatives

To effectively strengthen your hamstrings, it's recommended to perform 3 sets of 12 repetitions for each exercise as an initial guideline. Incorporating dedicated hamstring workouts into your routine one or two times weekly can yield noticeable results within a few months. Consistency is key!

It’s essential to continuously push your limits by increasing either the resistance or the number of repetitions, preventing any performance stagnation — the final repetition should feel challenging.

The Bottom Line

If leg curls are absent from your workout repertoire, fear not! There are several effective alternatives that can effectively isolate and strengthen your hamstrings. Additionally, many of these exercises will engage supporting muscles in your lower body, providing you with great results for your effort!