Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
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Building strong legs at the gym can be as simple as hopping onto a hamstring curl machine. You’ll just need to lie down, adjust the weights, and pull your heels towards your buttocks. Before you know it, you’ll be feeling the burn in your hamstrings.
But what happens when you can’t make it to the gym or when this exercise just doesn’t fit into your routine? Does it mean you have to compromise on your leg day? Absolutely not! There are plenty of ways to work those hamstrings without the need for a machine or any equipment, for that matter. By leveraging your body weight and focusing on the right movements, you can give your hamstrings a thorough workout right in the comfort of your own home.
And if you’re thinking these exercises won’t be as effective, prepare to be surprised.
Hamstring curls typically target the muscles at the back of your thigh by mimicking the natural movement of the hamstrings – bending the knee and pulling the heel towards the buttocks. That said, how can you replicate this without a machine? There are several exercises that can effectively engage your hamstrings using only your body weight or common household items.
These exercises use a variety of movements, such as hip hinges, leg lifts, and bridges, which not only target your hamstrings but also work your glutes and lower back for a comprehensive lower body workout. Let’s take a closer look at these hamstring curl alternatives, providing step-by-step instructions for each one.
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Yes, you can. Bodyweight hamstring curls can target the muscles at the back of your thigh for an efficient workout. The standing hamstring curl mimics the motion of a traditional hamstring curl machine but uses your body weight for resistance instead.
Here’s how to perform standing bodyweight hamstring curls:
Hamstring curls with free weights, specifically dumbbells, can be an effective way to strengthen your hamstrings. Here’s a step-by-step guide on how to do these lying hamstring curls at home with dumbbells:
Elevate a flat bench on a step or block for a better range of motion. If you don’t have a bench, you can also do this exercise on the floor. Place the dumbbell on the floor where your feet would be once you’re lying face down on a bench.
Any exercise that targets the muscles at the back of your thighs is considered equivalent to hamstring curls.
Each of these exercises provides a great way to do hamstring curls at home with minimal equipment:
Nordic curls, also known as natural glute-ham raises, are a challenging yet rewarding hamstring curl alternative at home. They primarily target the hamstrings and also engage the glutes and lower back.
Steps to perform Nordic curls:
Seated hamstring curls at home are a great seated leg curl alternative at home. They target the hamstrings and require only a resistance band as well as a sturdy chair.
Steps to perform seated hamstring curls:
The banded leg curl is an effective lying leg curl alternative that can be performed at home. This exercise primarily targets the hamstrings and glutes.
Steps to perform banded prone leg curls:
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Stiff-legged kettlebell swings are a standing hamstring curl alternative that requires a kettlebell. They work the hamstrings, glutes, and lower back.
Steps to perform stiff-legged kettlebell swings:
Performing hamstring curls at home can be a safe and effective way to target your lower body muscles. Here’s a detailed guide on how to do this exercise at home safely:
Start with a light warm-up to get your blood flowing and prepare your muscles for the workout (4). This could be a brisk walk, light jogging on the spot, or even dynamic stretching.
Depending on what you have available, you can use dumbbells, resistance bands or even a stability ball for hamstring curls at home. Make sure they are in good condition and provide the right level of resistance for your fitness level.
Regardless of the equipment used, proper positioning is key to performing hamstring curls safely. If you’re using a dumbbell, lie face down on a bench with your knees at the edge.
If you’re using a resistance band, you can do these seated or lying hamstring curls. When doing hamstring curls at home with a band, remember to check your band for any tears. For stability ball hamstring curls, lie on your back with your feet on the ball.
The key to effective and safe hamstring curls is controlled movements.
When curling, focus on contracting your hamstrings to lift the weight or resistance. Don’t rely on momentum to move the weight. Similarly, when lowering the weight, do so in a controlled manner. This not only ensures muscle engagement but also reduces the risk of injury.
As with any exercise, proper breathing is crucial. Generally, you should exhale when you exert effort (like when you lift or curl the weight) and inhale as you return to the starting position.
Maintain a consistent form throughout the exercise. Avoid lifting your hips off the bench or mat, as this can strain your back. Keep your core engaged to provide stability and support.
After your workout, take time to cool down with some gentle stretching. This helps reduce muscle tension and promotes recovery (2).
Ensure that you rest your muscles adequately between workouts. Aim to train your hamstrings 2-3 times per week, allowing at least 48 hours of rest between sessions for recovery.
It’s not ideal to neglect your hamstrings during workouts. The hamstrings play a crucial role in many everyday movements like walking, running, and jumping (1).
Training them improves overall lower body strength, promotes balance between the front and back of your legs (quadriceps and hamstrings), and can help reduce the risk of injuries.
Exercises that can effectively grow hamstrings include hamstring curls, deadlifts, glute-ham raises, Nordic curls, and stiff-legged kettlebell swings. Remember, progressive overload (gradually increasing the weight, repetitions, or sets) is essential for muscle growth (3).
Squats primarily target the quadriceps, and they also engage the hamstrings, especially when performed with proper form. Squats become more hamstring-dominant when you adopt a low-bar position, increase your hip hinge, or use a wider stance.
Hamstrings can be hard to grow for several reasons. They’re made up of a high percentage of fast-twitch muscle fibers, which can be more challenging to stimulate and may require a significant amount of stress to grow (5). So, when starting your training at a lower weight, it might take a while to see progress.
Also, people often focus more on their quadriceps, leading to an imbalance.
Additionally, hamstrings are engaged in many daily activities, making them tougher and more resistant to additional stress. It’s important to train them with targeted, intense exercises to promote growth.
Hamstring curls can actually be done at home with no or minimal equipment. Banded prone leg curls, glute-ham bridges and stiff-legged kettlebell swings are excellent alternatives to regular hamstring curls. When doing them at home, be sure to use proper form and techniques for safety.
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