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5 Leg Curl Alternative Exercises to Build Hamstrings | Men’s Health Muscle
Men'sHealth
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17/01/2024
Optimal Leg Curl Alternatives to Build Big Hamstrings | Men’s Health Muscle
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Sports
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00:00
Point blank, the Quest for Perfect Hamstrings needs to include the leg curl.
00:04
Yes, there are other ways that you can train your hamstrings overall, and we can spend
00:08
plenty of time attacking them with exercises like deadlifts and kettlebell swings.
00:12
But if you want truly strong, powerful hamstrings, then you need to include some sort of leg
00:18
curl.
00:19
Why?
00:20
Because the leg curl has two main strengths compared to most other hamstring exercises.
00:25
First off, it's training a different and critical function of your hamstrings, knee flexion.
00:30
Your hamstrings are responsible for two actions.
00:33
First off, they can help you extend the hip.
00:36
This is critical for athleticism, and it is important to train this.
00:40
But the second function may very well be more important for overall hamstring development.
00:44
Your hamstrings are also going to flex the knee, and there are two main reasons to consider
00:49
training your hamstrings this way.
00:51
First off, working your hamstrings via knee flexion allows you to ensure that you're actually
00:56
focusing on training your hamstrings.
00:58
During that first function I mentioned, hip extension, it's actually a combination of
01:03
glute and hamstring power that drives the motion, and your hamstrings can very often
01:07
take the back seat, depending on how you move and what your mind-muscle connection is.
01:12
That can't happen when we're training our hamstrings via knee flexion.
01:15
Your hamstrings have to drive that motion, period.
01:18
The second major strength of the leg curl is that it challenges your full hamstring.
01:23
You have four main hamstring tendons, and just three of those are actually involved
01:28
in hip extension.
01:29
The short head of your biceps femoris, though, kicks in during the leg curl.
01:34
So if you truly want to build hamstrings, even if you're doing deadlifts and kettlebell
01:37
swings, you'll still want to find some time to hit leg curls.
01:40
So there are two types of leg curl machines that we can replicate, and they both train
01:45
your hamstrings in slightly different ways.
01:47
There's the seated leg curl variation, and this lets you train your hamstrings from a
01:51
bit of a stretch position, since you're in hip flexion when seated.
01:55
The lying leg curl, which may be the most common leg curl machine you see, lets you
01:59
train your hamstrings with a bit less stretch, and has you in a position closer to hip extension.
02:05
Both leg curls, especially if you find good machines, can often get more challenged from
02:09
your hamstrings as the muscle begins to flex, which is when it's at its strongest.
02:15
So you'll feel a good pronounced squeeze as you aggressively contract your hamstring
02:19
during either of those exercises.
02:21
So what do you do if you don't have access to a leg curl machine?
02:24
Here are the five best alternatives.
02:28
Your lowest strength option that's really going to focus on knee flexion is something
02:31
called the barbell leg curl.
02:34
Here we're setting up a bench and a bar, aiming to get our torso parallel to the ground, almost
02:39
as if we're prepping for an inverted row variation.
02:42
But once we're set, we'll tighten our abs and glutes, and then flex at the knees as
02:46
much as we can.
02:48
This is a solid variation that gets us the knee flexion we want, with an underrated amount
02:53
of load too.
02:54
The only downside, and the reason it ranks so low on the list, you may find that your
02:58
limiting factor is your grip instead of hamstring strength.
03:02
A little higher on the list is the dumbbell leg curl.
03:05
To do this, we'll simply lie on a bench with a single dumbbell held between our feet.
03:09
We'll curl up as we do this, then slowly lower down.
03:13
This move is fine in that it works us through knee flexion, but it actually doesn't quite
03:18
challenge us like the leg curl does.
03:20
It's actually most challenging when your legs are straight and your hamstrings are at their
03:23
most stretched, but it decreases in terms of challenge as you curl up.
03:29
Once your feet are directly above your knees, you won't feel much hamstring tension at all,
03:33
so expect very little chance to squeeze at the top and really contract your hamstring.
03:37
The setup for this is not especially easy if you don't have a partner to hand you the
03:43
dumbbell.
03:44
Moving up the list, we get to our more superior options, and we can train the exact same movement
03:48
as that dumbbell leg curl with a resistance band, performing a banded leg curl.
03:52
Now we're starting to truly replicate both the motion and the force curve that we get
03:57
with a true hamstring curl machine.
03:59
You'll really have to earn the squeeze at the top of each rep too, because the banded
04:03
leg curl is toughest in that most flexed position when the band is most stretched.
04:08
Another similar move that trains our hamstrings a bit more at length since we're shifting
04:12
into hip flexion is the seated banded leg curl.
04:16
Once again, we'll anchor a band in front of us and curl.
04:19
This is a simple way to start to challenge your hamstrings, and like the lying banded
04:24
leg curl, it'll light you up in part because it's truly challenging you to flex and squeeze
04:29
your hamstrings at the top of every rep.
04:31
Still, there's an even better option of this move, and it's our best banded option for
04:36
the leg curl.
04:37
That is the lying single leg curl in a wrap.
04:41
For this one, we'll set up a band overhead and lie underneath it, then latch one foot
04:47
within the band, leg pointed straight up.
04:50
From there, all you do is curl.
04:52
What's great about this is much like we could on a seated leg curl machine, we can ensure
04:57
that we're really isolating our hamstrings and we're not sneaking in a little bit of
05:01
hip extension force through our glutes because we can press our hands into our thighs.
05:06
We'll get a lot more stability out of this and less opportunity to cheat on the hamstring
05:10
curl.
05:11
That's everything you want in the leg curl, and really with all of these options, no matter
05:16
the situation, you can always find a way to get that old school leg curl burn.
05:20
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