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. Good mornings are a great exercise for the entire posterior chain and can be a very useful replacement for a leg curl machine. Your feet are placed close together and your heels are raised. This tends to be looked at as a yoga pose or a simpler type of stretch, but this has a lot of potential attached to it. You grasp the handle with both hands, pull it back behind you, and then swing the bell up in front of you, not going much higher than shoulder height. Copyright 2014-2019 by Postema Performance. Keeping your back flat, lower yourself down using the glutes and hamstrings to do so. Also, there are machines that aid in carrying out a leg curl, and this makes it more fun. If your gym has one, the hack squat machine can be a great alternative to leg extensions. I also love to write about my passion and I’m a firm believer in healthy body healthy mind. This exercise is demonstrated below using a glute ham machine, although there are other ways to perform it. Here’s how to do a squat as an alternative to a leg curl: Stand straight and tall with your feet pointing forward. Kettlebell Swing. You then lean forward, keeping your legs mostly straight with only a slight bend. You lie on your back with your feet hip width apart, keeping your feet flat on the ground. The leg curl is the easiest option for targeting the hamstrings. Read Next. Your arms are on the sides of your body with this bar. If you aren’t used to using a kettlebell then you may have to work at the motion. It involves flexing your lower leg against a resistance towards your butt. Sign up below for FREE instant access to a report from jump expert Jacob Hiller on how to improve you vertical by 2-6 inches in 45 minutes! Barbell/Dumbell Preacher Curls: Upside Down Chin Up: The Preacher Curl flexes the humerous which puts your bicep in a slightly different position then the traditional curl. ... Leg raises have as many variations as ice cream has flavors. This seat curl is plate loaded instead of weight stack loaded. This week's Gym Tip looks at how you can effectively train your hamstrings without defaulting to the prone curl machine. Also, deadlifts work on your abs, glutes, and posterior trap muscles. They can also be done with the same sets and repetitions once you are comfortable with the movement and know how much resistance to choose. Kettlebell swings are a fundamental movement in this area, and will help to tone the leg. Then you lift the lower half off the ground using the glutes to do so. The Titan seated leg curl machine is a good fit for home gyms with space or a private / commercial gym with a few members … Posted at 15:59h in Fitness by Toma 13 Comments. Deadlifts are an excellent part of any lower body workout, and so long as you perfect your form you can get a lot out of them. Place your feet under the bar so the bar is half way between the heel and your toes. Here’s how to do it: Start in a kneeling position with your feet anchored down firmly. 7 Great Tricep Pushdown Alternatives for Your Workout. The stiff leg deadlift is a very popular exercise for hamstring development. You could also accomplish this by standing on a box or other platform, forcing you to reach down lower to get the barbell. Deadlifts are a great alternative to the leg curl for a few reasons. It’s great to utilize some of the machines at the gym, but you want to really know what you are doing. The owner of this site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com All images courtesy of Amazon. The weight will the swing back between your legs and you repeat the movement. Your only options would be to change the tempo of the lift or alter your set and rep schemes. Your hamstrings consist of the biceps femoris long head and short head, semitendinosus and semimembranosus. Romanian Deadlift. With the legs being almost completely straight, you should feel this work the lower back, hamstrings, and glutes. This setup includes a flat bench to lie down on with a levered lifting bar at the end. This is very different from other lower body movements, and can take some practice. You want to make sure you aren’t rocking your body and “cheating” on the reps. As you get stronger in this lift, you can add resistance. 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