Leg Curl Alternatives (Seated & Lying): Benefits, Muscles Worked, and How-To

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. Popular for building strong and shapely hamstrings, the leg curl machine never goes astray in any serious lower body workout regime. 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? Are there leg curl alternatives that effectively target these major muscles? Rest assured, there are! And in this article, I’m going to be sharing a bunch of the best ones with you!

What are Leg Curls?

The leg curl is an exercise that primarily targets the hamstrings, which are a group of muscles located at the back of the thigh. The hamstrings are responsible for knee flexion, hip extension, and hip hyperextension.

In addition to the hamstrings, the leg curl also works the gastrocnemius and soleus muscles of the calf. These muscles work to stabilize the ankle joint during the exercise.

While the leg curl is primarily a hamstring exercise, it can also engage other muscles in the lower body, such as the glutes and quadriceps, to a lesser extent. However, the primary focus of the exercise is on the hamstrings.

What are the alternatives to leg curls?

There are several alternative exercises that you can do to target the same muscle groups as the leg curl does. Here are some of them:

1. Romanian Deadlifts: This exercise is similar to a traditional deadlift, but it focuses more on the hamstrings. Stand with your feet shoulder-width apart and hold a barbell or dumbbells in front of your thighs. Hinge at your hips and lower the weight down your legs, keeping your back straight. Stop when you feel a stretch in your hamstrings, then return to the starting position.
2. Glute-Ham Raises: This exercise targets the hamstrings and the glutes. You’ll need a glute-ham developer machine for this exercise. Start by kneeling on the machine with your feet secured under the footpads. Lean forward until your torso is parallel to the ground, then push yourself back up using your hamstrings and glutes.
3. Good Mornings: This exercise targets the hamstrings and lower back. Start by standing with your feet shoulder-width apart and holding a barbell across your shoulders. Hinge at your hips and lower your torso until it’s parallel to the ground, then return to the starting position.
4. Swiss Ball Leg Curls: This exercise is similar to a traditional leg curl, but it uses a Swiss ball instead of a machine. Lie on your back with your feet on top of the ball. Lift your hips off the ground and pull the ball towards your butt using your hamstrings. Slowly return to the starting position.

Top 13 Seated & Lying Leg Curl Alternatives

Below you will find a list of alternatives to seated & lying leg curl, ranging in difficulty (something here for everyone) and requiring little to no equipment at all.

The ‘how to’ notes are important when it comes to getting the exercise technically right, so make sure you give them a read before trying any of these exercises out! Form is key!

1. Hip Extensions

Hip extensions are one of the simplest and most effective leg curl alternatives. Hip extensions are a technically easy exercise that works both glutes and hamstrings. Tweaking the exercise slightly allows you to make it more glute-focussed or hamstring-focussed. Below are the four steps for performing hip extensions with a focus on hamstrings. 

1. Lie on your back with your knees bent just over 90-degrees and your feet flat on the floor.
2. Note, the closer your heels are to your hips, the more tension you will feel on your glutes. The further your heels are from your hips, the more tension you will feel on your hamstrings.
3. Pushing through your heels, lift your hips and back off the ground (as one unit) so that only your upper back and shoulders are left on the ground.
4. At the top of the movement, squeeze your glutes and hold for a second or 2 before returning to starting position.

Suggested repetitions: 15 to 20

Pro tip: time under tension is everything. Keep your repetitions slow and controlled. And if that isn’t enough for you, give the unilateral version of this exercise a go by using only one leg at a time.

Level: beginner

Equipment needed: none

2. Bent Leg Lifts/Donkey Kicks

Bent leg lifts (also known as “Donkey Kicks”) is a leg curl alternative that’s easy to get right but is hard on your hamstrings. If you haven’t done much hamstring work before, this is a great bodyweight exercise for building some base hamstring strength.

Follow the five steps below to perform the bent leg lifts. 

1. Begin square on your hands and knees with a flat back.
2. 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.
3. Note, to keep the tension on your hamstring, your leg needs to remain bent at the knee throughout the movement.
4. Hold at the top of the movement briefly before returning to starting position (without resting your knee back on the ground).
5. This is a unilateral exercise that requires all repetitions to be done on one side before changing sides.

Suggested repetitions: 15 to 20 on each leg

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. 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.

Level: beginner

Equipment needed: none

3. Alternating Reverse Lunges

Alternating reverse lunges are a leg curl alternative that takes your hamstrings through the motion of flexion and extension via bending the knee, as in the leg curl. Unlike the standard forward lunge, reverse lunges hit your hamstrings much harder given that the driving force of the movement comes from your back leg. Mind-to-muscle connection is everything when performing the reverse lunges, and this exercise affords you the level of control and stability that promotes this connection.

Follow the five steps below to perform the reverse lunge exercise. 

1. Begin standing upright with your feet together.
2. Step into a wide stance backward step, starting with your weaker leg.
3. Lower yourself down into a lunge by bending both of your knees – make sure your torso stays upright (that you don’t collapse through the chest)
4. Maintain your weight in the heel of your front foot and keep your knee behind your toes.
5. Return to starting position and then step backwards into your next reverse lunge on your other leg.

Suggested repetitions: 10 to 12 on each leg

Pro tip: load them up! Have a dumbbell in each hand or a barbell across your back for some added resistance!

Level: beginner

Equipment needed: dumbbell/barbell (optional)

4. Sumo Squat to Stand

The sumo squat to stand exercise is a leg curl alternative that increases your level of flexibility through your hamstrings. Having very tight hamstrings is a major setback to training them effectively. So, whilst this is not a direct strength-building exercise, it aids the cause and has a place in your hamstring workout.

It’s important to take the sumo squat to stand slow as it does take your hamstrings into full extension. An adequate warm up is required prior to testing this one out.

Follow the four steps below to get the most out of the sumo squat to stand exercise. 

1. Begin at the bottom of a full ass-to-grass squat. Your hands should be holding the front of your feet. If need be, tuck your fingers underneath the front of your shoes.
2. At this point, you should be upright through your chest and have your spine neutral.
3. Without moving your hands, extend through the knees, straightening your legs and sending your hips towards the ceiling.
4. Once you reach full extension, or as much as your hamstrings can handle, return to starting position.

Suggested repetitions: 12 to 15

Level: beginner

Equipment needed: none

5. Hamstring Walk Outs

Hamstring walk outs is a leg curl alternative that targets your hamstrings through flexion of both the knees and hips. If you’re prone to cramping, this might not be an ideal exercise for you as it does maximize your hamstrings’ time under tension.

Perform the hamstring walk outs by going through the six steps below. 

1. Set up like you would for a glute bridge by lying on the ground with your knees bent and feet on the floor.
2. Drive your hips upwards into full extension.
3. You should have only your upper back on the ground at this point.
4. Lift your toes off the ground so that you’re on your heels and then take small steps away from your body until your legs are almost straight.
5. Once you reach your end point, start walking (on your heels) slowly back towards your body until you reach starting position.
6. Don’t put your hips back on the ground in between repetitions. Keep them extended until you reach the end of your repetition range.

Suggested repetitions: 10 to 12 (each walk out and back in counts as 1 rep)

Pro tip: try these with your upper body elevated. You can achieve this by resting your upper back on a bench before driving your hips upwards into extension.

Level: intermediate

Equipment needed: none

6. Stability Ball Hamstring Curls

Stability ball hamstring curls is a hamstring curl alternative that kicks your stabilizers into action! If you like the burning sensation experienced during exercise, then this exercise is for you! Stability ball hamstring curls follow the same movement pattern as the leg curl machine provides, and therefore, makes for a perfect at-home lying leg curl substitute.

You need a stability ball to perform this exercise. If you don’t already have one, they are an ideal accessory to any home gym, with a never-ending list of exercises that can be done! If you’re stuck for options, check these ones out here.

Below are the five key steps for performing stability ball hamstring curls properly. 

1. Lie on your back with your arms resting on the floor by your sides, palms facing down.
2. Have your feet, ankles and lower legs resting on the stability ball.
3. From here, push your hips up and curl the stability ball towards you by simultaneously bending your knees, and pushing your hips upwards!
4. Hold at the top of the movement for a second, and then in a controlled fashion, return to the starting position by straightening your legs.
5. Keep your hips off the ground for the entire repetition range.

Suggested repetitions: 10 to 12

Level: intermediate

Equipment needed: stability ball

7. Bent Leg Reverse Hyperextensions

Reverse hyperextensions are an amazing leg curl alternative if want to develop your lower back, glutes, and hamstrings all at once. This bent leg version keeps your hamstrings contracted and, therefore, places a primary focus on them throughout the movement. Plus, all you need is a ledge to lie on and you can do them anywhere, anytime. Below are five simple steps you should follow to perform the reverse hyperextensions exercise. 

1. Lie on a flat surface, face down. You should have the edge of the surface in the line with the crease of your hips, when bent.
2. Starting position should have you lying on the flat surface with your hips hinged at 90-degrees over the ledge.
3. Bend your knees to 90-degrees and maintain this throughout the exercise.
4. From here, lift your knees until your thighs are parallel with the ground and your glutes and hamstrings are fully engaged.
5. Hold here for 2 seconds before lowering your legs back down to create the 90-degree bend at your hips once again.

Suggested repetitions: 12 to 15

Pro tip: do the unilateral version to create equal and balanced strength through your left and right hamstrings.

Level: intermediate

Equipment needed: bench/ledge  

8. Dumbbell Lying Leg Curls

Dumbbell lying leg curls are the perfect hamstring exercise if you want to do the lying leg curl without the machine. Dumbbell lying leg curs replicate the machine’s movement perfectly, but the resistance is applied differently (which makes it harder). You only need one dumbbell of appropriate weight to perform this exercise.

It’s important to get the movement right, moreover, the positioning of the dumbbell – as that’s an accident you don’t want to have! That said, dumbbell lying leg curls are simple enough exercise that consists of the four easy steps below. 

1. Lie on the floor with a dumbbell placed between your feet (hold the ‘bell’ of the dumbbell between the middle of your feet).
2. Start with your feet close to the ground and from here lift the dumbbell, by bending your knees and contracting your hamstrings.
3. Once you get to just over a 90º bend in your knees, lower the dumbbell back down to starting position.
4. Complete your reps slowly, and make sure you always have a firm hold on the dumbbell.

If you’re in need of some dumbbells for your home gym to do exercises like these, you can have a look at some here.

Suggested repetitions: 10 to 12

Pro tip: if you’re up for an extra challenge, you can also try this exercise on an incline bench, for extra range of movement!

Level: intermediate

Equipment needed: dumbbell  

9. Romanian Deadlifts 

The Romanian deadlift (also known as the barbell stiff leg deadlift) is a seated leg curl alternative that’s one of the best posterior chain strength exercises that provides endless room for progression. This deadlift exercise is not preferable for beginners as it does require a significant amount of core and lower body strength to be able to perform it without injuring your lower back.

Below are the five steps for performing the Romanian deadlift workout. 

1. Hold the bar in a neutral, overhand grip.
2. Stand with your feet shoulder-width apart and a soft bend in your knees – this is your starting position.
3. Without flexing further at the knees, keep a neutral spine and lower the bar down your legs by hinging at the hips.
4. Your end of range is when you feel a stretch in your hamstrings, or you are unable to maintain a neutral spine (whatever comes first).
5. From here, engage through your glutes and come back up to starting position.

If you’re on the lookout for some barbells to complete your home gym (and complete this exercise), here is some good advice.

Suggested repetitions: The reps you complete in this exercise would be specific to the weight you use, but commonly this exercise is performed for 8 to 15 reps.

Level: intermediate

Equipment needed: barbell 

10. Bulgarian Split Squats 

The Bulgarian split squats are a leg curl alternative that works your hamstrings with great intensity. These split squats challenge you from various standpoints: strength, balance, muscular endurance and cardiovascular fitness! Whilst a few lower body muscles come into play with this exercise, your stabilization will come from your hamstrings.

Perform the Bulgarian split squats following the five steps below. 

1. Lift one leg up onto a bench or ledge behind you (rest your foot on the ledge on your toes).
2. Take a few hops forward to create a wide split stance starting position.
3. 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.
4. Hold for a second whilst in the bottom position of the exercise and then return to starting position by pushing back upwards through the heel of your front foot.
5. Do all your reps on one side, then switch sides.

Suggested repetitions: If you’re using your body weight only, aim for 15 repetitions. If weighted with dumbbells or a barbell, try 8 to 12.

Level: advanced

Equipment needed: bench or a ledge and dumbbells/barbell (optional)

11. Floor Hamstring Raises  

Floor hamstring raises are a difficult exercise, but one of the best leg curl alternatives. And it’s best done with a friend… to hold your feet. Or you can anchor your feet under something stable, but where’s the fun in that? You may need to try it with a bit of assistance the first time round, which you can use a BOSU Ball for.

The four steps below take you through the floor hamstring exercises. 

1. Start in a kneeling position with your feet anchored down firmly.
2. Without flexing through your hips or bending through your back, lower yourself towards the ground, holding your body weight on your hamstrings and core.
3. Land with your hands on the floor.
4. And then – yes, you don’t get to face plant now – you need to push yourself back up to starting position off your hands, pulling with your hamstrings, maintaining your straight body line.

To start with, this exercise is best done in partial reps or with the use of a BOSU ball positioned in front of you to reduce your range of movement.

Suggested repetitions: The amount of reps you perform would be entirely up to your current level of strength and conditioning. Start slow!

Level: advanced

Equipment needed: BOSU ball (optional)

12. Sliding Leg Curls   

Sliding leg curls are a leg curl alternative that targets your hamstrings in the exact same way as the leg curl. Sliding leg curls are done by, as in the traditional leg curl. They will , so this exercise is an ideal alternative. The best part about this exercise is that it challenges you adequately without placing stress on your knees or lower back.

This exercise won’t work on carpet or a rough surface. You need to have some sort of cloth under your feet and be able to slide it over the floor. Foot pads exist for this very purpose, but any material/cloth will do the trick! 

The six steps for performing the sliding leg curls are as follows. 

1. Start by lying with your back on the floor.
2. Your legs should be extended in front of you and your heels should be on the slider pads or cloths.
3. Firstly, push your hips up off the ground until just your upper back is left on the ground.
4. Engage your hamstrings and curl your feet towards your hips, sliding the pads or cloths along the floor.
5. Once you reach the end of your curl motion (beyond a 90-degree bend in your knees), straighten your legs to return to starting position.
6. Keep your hips off the ground and your hamstrings under tension for the entire repetition range.

Suggested repetitions: 12 to 15

Pro tip: Roll up a towel and squeeze it between your upper thighs whilst doing your sliding leg curls. Another way of upping the ante is to use only one leg at a time, which can be done in an alternating fashion or by completing all repetitions on one leg then switching sides.

Level: advanced

Equipment needed: none (foot sliding pads if you want to get fancy)

13. Barbell Sumo Deadlift    

The barbell sumo deadlift is a hamstring curl alternative that requires maximum output from your hamstrings (amongst everything else) and deserves the good wrap it has. This deadlift is better suited to the more seasoned lifter, as it requires control and a general level of strength that is built over time. To get an in-depth insight into the Sumo Deadlift, check this out.

The sumo deadlift requires a wider stance than the traditional deadlift, thus putting you in a position whereby you can create torque through your adductors and pull-power through your hamstrings.

Follow the nine steps below to exercise your hamstrings with the sumo deadlift. 

1. Have the barbell on the floor, loaded with weight plates.
2. Begin with your legs touching the bar with your feet positioned wide – towards the collars.
3. Note, your foot placement will depend on your level of mobility.
4. Bend your knees and hinge forward at your hips.
5. Grip the bar on extended arms, shoulder-width apart. You can use a pronated grip, or a mixed grip.
6. From here, sit your hips further down, engage through your lats, drive through the floor, and lift the bar to your knees before starting to straighten out at your knees and hips.
7. At the top of the movement, draw your shoulders back and squeeze your glutes.
8. Then return to starting position by hinging at your hips, and then bending through your knees.
9. Your head, neck, and back should remain neutral throughout the lift.

Suggested repetitions: 8 to 12

Level: advanced

Equipment needed: Olympic barbell and some lifting pads/mats (optional)

What Are The Benefits of Having Strong Hamstrings?

There are two benefits of having strong hamstrings. Firstly, our hamstrings form a major part of our posterior chain and the strength of our posterior chain is directly linked to our life-functionality. In contrast, weak hamstrings can lead to a lot of issues, such as poor posture, sore knees, and lower back pain. Second, strong hamstrings assist in biomechanics (keeping you comfortable in movement) and prevent injury.

Wrapping Up

My hamstrings felt the burn just writing this! I hope you enjoyed this article and feel confident in trying out some of these seated & lying leg curl alternatives in your next workout.

Remember, hamstrings form a crucial link in our posterior chain, which is vital for movement, and moreover, pain-free movement. It’s important to keep them strong and conditioned.

Weak muscles equal tight muscles, and tight hamstrings can inhibit you.

Not having access to a leg curl machine is no reason to neglect your hamstrings. As you can see, there are plenty of exercises worth noting, that will give your hamstrings a good run for their money and keep you busy for a while!