The Nordic Hamstring Curl. This setup includes a flat bench to lie down on with a levered lifting bar at the end. You have two broad options for leg curl machines -- seated or standing -- and the type that’s best for your program depends on several factors. His work has been published by the Santa Fe Writers Project, "DASH Literary Journal," the "Inland Valley Daily Bulletin" and WiseGEEK. Also, deadlifts work on your abs, glutes, and posterior trap muscles. The standing version requires you to focus only on one leg at a time. Required fields are marked *. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. The standing leg curl or the single leg hamstring leg curl is a variation of the basic leg curl and a resistance exercise used for strengthening your hamstrings, calves, and butt. The leg curl is the easiest option for targeting the hamstrings. You work on one leg while being supported by the other leg. The exercise is done using a resistance band or a cable machine. Read Next. It isolates the back of the thigh very well with minimal involvement of any other muscle group. Performing standing leg curls at home will help increase your thigh strength and overall balance. Think of it as the dumbbell leg curl. Standing Leg Curl. The preacher curl is a great bicep isolation workout. Alternative Names: Lying leg curl, prone leg curl, hamstring leg curl, pronated leg curl Type: Strength Experience Level: Beginner Equipment: Machine Muscles Targeted: Hamstrings Mechanics: Isolation Average Number of Sets: 3-4 with 10-15 reps each Variations: Seated, standing, stability ball, dumbbell, and banded leg curls Alternative: Deadlift, glute-ham raise Curl the right leg up without There are options for all three here for you to consider. Standing Leg Curls. When looking for the best leg curl alternatives, the lateral squats are always the top choice for all fitness enthusiasts. Leg raises have as many variations as ice cream has flavors. The forgotten exercise of old-school bodybuilding. The leg curl specifically targets the hamstrings, but due to the mechanics of the form, it’s a lift that must be performed with a machine, not free weights. Lie on the machine, Deadlifts are a great alternative to the leg curl for a few reasons. One benefit of these is that you only need a set of dumbbells and does not require any special machines or other equipment. Here, we will list the best leg curl alternative exercises and how to do them correctly. Why is the Reverse Nordic Curl a Good Leg Extension Substitute? Strength Training Anatomy; Frédéric Delavier, Privacy Notice/Your California Privacy Rights. But, to keep it simple, this exercise is a good leg extension alternative for several reasons: ... Leg Extension Alternative #6: Standing Leg Extension. The mechanics that provide the resistance are similar, but the machine is free form, requiring you to brace yourself against the machine or the wall while balancing on one foot and curling with the opposite leg. Swapping out the seated for the standing version every other week allows you to reap the benefits of both machines. Also known as the leg curl or the natural glute-ham raise, the Nordic hamstring curl is one of the best exercises to strengthen your hamstrings.You can perform this exercise with a partner or with the help of some simple equipment. He has been lifting weights & writing about fitness for over 5 years. raising the other leg from the pad. A leg curl can be done while lying down, standing, and even while seated. Alternative Reverse Lunges. Leg Curl. First, they target your hamstrings, just like the leg curl. The machine guides your form without much variance from repetition to repetition, and it forces you to use one precise motion through both phases of the curl. This exercise is not always the easiest for many people -- your hamstrings and ankles might not be accustomed to lifting heavy objects. Make The standing hamstring curl is a bodyweight exercise that tones your hamstring muscles. standing leg curl by stacking lighter weights on the leg curl machine and © 2021 (101Exercise.com). position for one second. The forward lunge does not have a powerful impact on your body as the reverse lunges do. Standing leg curl; If you’re not sure exactly which machine at your gym is used for leg curls, here is an image of a traditional lying leg curl machine: What Muscles Do Leg Curls Work? Reverse lunges are actually real lunges. After achieving full contraction, hold the This is one of the most convenient of all the leg curl alternatives. All rights reserved. Single-leg deadlifts, Romanian deadlifts, kettlebell swings and a horse stance are four great exercises for alternatives to … You’ll actually be lying supine, holding onto the barbell during this movement so your forearms are added to the list of muscles worked. This configuration doesn’t guide your form, forcing you to focus on finding the correct angle for the curl and executing it identically for each repetition. One of the best alternatives to using the leg curl machine when it comes to training your hamstrings is the stiff-legged deadlifts. You’ll actually be lying supine, holding onto the barbell during this movement so your forearms are added to the list of muscles worked. Also, there are machines that aid in carrying out a leg curl, and this makes it more fun. We could go on for some time about the benefits of the reverse Nordic curl. It also helps improve lower back strength, abs, and glutes; benefits that using a leg curl machine won’t be able to provide. The standing hamstring curl primarily targets your hamstrings, as well as your abs as you stabilize your body. But those lifters that want to isolate one specific muscle, such as the hamstrings, will need an isolation exercise. The best standing leg curl alternatives are exercises that will simulate both hamstring flexion and hip extension. left leg is on the machine pad. Leg curls target the hamstrings on the upper backs of the legs and the glutes of your buttocks. Athletes perform this exercise to increase their balance and strength thereby improving sports performance. This exercise is sometimes referred to as the reverse leg curl or kneeling leg curl, but for this exercise you’ll need a workout buddy around to hold your feet or you can anchor your feet under a weighted barbell or anything else that is stable. Your feet are placed close together and your heels are raised. and stretch your legs fully with the torso bent. Your email address will not be published. Exercise 5: Lying Leg Raises. The seated version allows you to focus entirely on the hamstrings, as the machine provides all necessary balance and support. Here is the how-to: Stand with your feet shoulder width apart, while … But, because stopping the movement kills off momentum completely, you will get the main benefit a preacher curl. Move your right leg back to the initial position and What is the Best Standing Leg Curl Alternative? Shop: Exercise Mat. Face the machine and extend your leg behind you to really target your hamstrings and glutes. The configuration of the cable machine used for standing curls requires a foot or ankle strap that attaches to a cable and pulley that lifts and lowers stacked weight. You are not going to use a lot of weight in this exercise, but it will heat your adductor muscles (the inside of your thigh) more than any other. Stacked weight plates to provide counterbalanced resistance target your hamstrings and glutes insights, tools special! 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