A strong lower body is essential for everyday movement, athletic performance, and long-term joint health. One of the most common exercises for building the hamstrings is the leg curl. But if you don’t have access to machines, are recovering from injury, or simply want more effective and safer options, there are better alternatives.
Your hamstrings work behind the scenes every time you walk, run, climb stairs, or bend over. When trained properly, they help stabilize the pelvis, support the knees, and reduce strain on the lower back.
These 7 leg curl alternatives target the same muscle groups without machines, using your bodyweight, dumbbells, or minimal equipment. Let’s dive in.
Why You Might Need a Leg Curl Alternative
Common reasons to skip traditional leg curls:
- Lack of access to a leg curl machine
- Discomfort in knees or hips during machine use
- Desire to build functional strength, not just isolate muscles
- Home-based training or minimal equipment routines
- Rehab or preventative care for injury
Hamstring-focused exercises that involve hip extension rather than knee flexion can often be safer and more effective. They also allow your body to work in more natural positions, recruiting core and glute muscles in the process.
Summary
Leg curl alternatives are ideal for building real-world strength while reducing injury risk and promoting better movement mechanics.
1. Glute Bridge
Level: Beginner
Muscles Worked: Hamstrings, glutes, lower back
Reps: 10–15
How to do it:
Lie on your back with knees bent, feet flat on the floor, and arms by your sides. Press through your heels to lift your hips. Squeeze your glutes at the top, then slowly lower back down.
Tips:
Keep your spine neutral. Avoid arching your lower back. Focus on a slow, controlled squeeze at the top.
Why it works:
Activates hamstrings and glutes without putting pressure on your knees or spine.
2. Swiss Ball Leg Curl
Level: Intermediate
Muscles Worked: Hamstrings, glutes, core
Reps: 8–10
How to do it:
Lie on your back with your feet and calves on a stability ball. Lift your hips and roll the ball toward you by bending your knees. Keep your hips raised and back straight.
Tips:
Avoid letting your hips drop. Engage your core to stay stable on the ball.
Why it works:
This dynamic version of the leg curl increases core stability while targeting hamstrings in a more functional way.
3. Romanian Deadlift (RDL)
Level: Intermediate
Muscles Worked: Hamstrings, glutes, spinal erectors
Reps: 8–12
How to do it:
Stand holding dumbbells or a barbell. With knees slightly bent, hinge at your hips and lower the weight while keeping your back flat. Go until you feel a hamstring stretch, then return to standing.
Tips:
Keep the weight close to your legs. Avoid rounding your back. Squeeze your glutes at the top.
Why it works:
RDLs target the hamstrings in a stretched position and improve posture and hip mechanics.
4. Nordic Hamstring Curl
Level: Advanced
Muscles Worked: Hamstrings, glutes, calves
Reps: 4–6
How to do it:
Kneel on a soft surface and anchor your feet. Cross your arms over your chest and slowly lower your torso forward. Catch yourself with your hands, then push back to the start.
Tips:
Focus on the slow lowering phase. If it’s too hard, use your arms to help return to the top.
Why it works:
Nordic curls are proven to reduce hamstring injury and build eccentric strength.
5. Sliding Leg Curl
Level: Intermediate
Muscles Worked: Hamstrings, glutes, core
Reps: 10–12
How to do it:
Lie on your back with your heels on sliders or towels. Lift your hips into a bridge. Slide your legs out until almost straight, then pull them back in.
Tips:
Keep your hips high and back straight throughout the movement. Breathe deeply and move with control.
Why it works:
This bodyweight move replicates a leg curl while forcing your entire posterior chain to stabilize and work together.
6. Good Morning
Level: Intermediate
Muscles Worked: Hamstrings, glutes, spinal erectors
Reps: 10–12
How to do it:
Place a light barbell on your upper back. With soft knees, hinge at your hips to lower your torso. Go as far as you can while keeping your back flat. Return to standing by driving through your hips.
Tips:
Start light and go slow. Don’t arch your back or round your spine.
Why it works:
This posterior chain movement targets the hamstrings through a deep hip hinge and reinforces correct spinal alignment.
7. Step-Through Lunge
Level: Beginner to Intermediate
Muscles Worked: Hamstrings, glutes, quads
Reps: 8–10 each leg
How to do it:
Step forward into a lunge, drive through your heel to return to standing, then step the same leg backward into a reverse lunge. Complete one side, then switch.
Tips:
Stay upright and focus on a strong push through your front heel.
Why it works:
This flowing movement works hamstrings during both phases and trains balance and coordination at the same time.
Summary
These leg curl alternatives don’t just replace a machine. They strengthen your hamstrings and glutes in ways that mimic real-life movement. You also get added benefits like core activation, balance improvement, and hip mobility.
Top Benefits of These Alternatives
- Better balance and core strength
- Less joint strain and more functional movement
- Increased flexibility and control
- Minimal equipment needed
- Ideal for home workouts or gym programs
Tips for Safe Progress
- Warm up before every session
- Focus on quality over speed
- Start with easier variations and build up
- Use resistance bands or dumbbells to add challenge
- Maintain proper form to protect joints
When to Avoid Certain Moves
If you’re dealing with a recent injury, joint pain, or recovering from surgery, consult a medical professional before attempting new movements. Some advanced exercises, like the Nordic curl, place high demand on the hamstrings. Ease into them with regressions.
The Bottom Line
You don’t need a leg curl machine to build strong, resilient legs. With the right mix of bodyweight and minimal-equipment exercises, you can challenge your hamstrings in safer, more effective ways.
These 7 alternatives allow you to move better, feel stronger, and train smarter. Choose the ones that match your level, build from there, and keep your form tight.
Your lower body will thank you.
