She Strengthens

Revamp Your Leg Workout: 11 Alternatives to Traditional Leg Curls

Are you tired of doing the same old leg curls at the gym? It’s time to mix things up and target your hamstrings, glutes, and core from different angles. We’ve got 11 effective leg curl alternatives that’ll keep your lower-body workout fresh and exciting.

Why Ditch the Leg Curl?

While leg curls are a classic exercise, they’re not the only way to strengthen your hamstrings. In fact, research suggests that other exercises like glute ham raises and Romanian deadlifts may be more effective at recruiting hamstring muscles. Plus, switching up your routine can help prevent plateaus and keep you motivated.

Get Ready to Move

Our list of leg curl alternatives includes exercises for all fitness levels, with and without equipment, that’ll target your hamstrings, glutes, and core. From bodyweight exercises like the single-leg deadlift and donkey kick to resistance band and dumbbell exercises like the stability ball hamstring curl and lying dumbbell leg curl, we’ve got you covered.

The Top 11 Leg Curl Alternatives

1. Single-Leg Deadlift: Stand with your feet together, extend one leg back and up, and hinge forward from your hips.
2. Donkey Kick: Start on your hands and knees, lift one leg, and press your foot toward the ceiling.
3. Nordic Curl: Kneel on a mat, lower your torso toward the mat, and push yourself back up into the starting position.
4. Single-Leg Hip Extension: Lie on your back, lift one leg, and raise your hips.
5. Stiff-Legged Deadlift: Stand with your feet shoulder-width apart, hinge at your hips, and lower the barbell.
6. Kettlebell Swing: Stand tall, hold a kettlebell, and swing it between your legs.
7. Stability Ball Hamstring Curl: Lie on your back, place your feet on a stability ball, and lift your hips.
8. Lying Dumbbell Leg Curl: Lie on your stomach, secure a dumbbell between your feet, and lift your legs.
9. Good Morning: Stand up straight, place a barbell on your shoulders, and hinge forward at your hips.
10. Glute Ham Raise: Kneel, bend forward, and engage your core to bring yourself back up.
11. Romanian Deadlift: Stand with your feet shoulder-width apart, hold a barbell at hip level, and lower it toward the floor.

Choosing the Right Exercise

When selecting an exercise, consider the following factors:

• Equipment: Do you have access to equipment, or do you prefer bodyweight exercises?
• Fitness Level: Choose an exercise that suits your fitness level, whether you’re a beginner or advanced.
• Muscles Worked: Different exercises target different areas of your hamstrings muscles.
• Injury Recovery: If you’re recovering from an injury, choose an exercise that won’t compromise that area.

Get moving and mix up your leg workout with these 11 effective leg curl alternatives!