Bored with doing the identical leg exercises on the health club? Strive these 7 leg curl alternate options that not solely goal your hamstrings but additionally work your whole decrease physique, serving to you achieve energy and stability.
In the case of constructing robust, highly effective legs, there isn’t any scarcity of workout routines to select from. Fitness center-goers typically depend on basic strikes like leg curls and leg extensions to focus on particular muscle tissue, particularly the hamstrings. Whereas efficient, these workout routines can typically put undesirable stress on the knees, particularly when performed with heavy weights or poor type. That’s the reason it is vital to not rely solely on them. Whether or not your objective is to realize muscle or energy, there are many leg curl alternate options which are simply as efficient. These workout routines may also help strengthen your legs whereas being gentler in your joints.
What’s the leg curl train?
The mendacity leg curl is an isolation train that primarily targets the hamstrings and calf muscle tissue. It’s a nice transfer to incorporate in any lower-body exercise, particularly if you wish to strengthen the again of your thighs. Earlier than you realize leg curl alternate options, learn to carry out it with a machine:
Lie face down on the leg curl machine along with your legs absolutely prolonged. Alter the pad so it rests simply above your heels, on the again of your decrease legs.
Maintain the machine’s handles or sides for stability. Preserve your hips and torso flat towards the bench.
Tighten your core muscle tissue to take care of correct type and assist your decrease again.
Slowly bend your knees and elevate your heels towards your glutes by contracting your hamstrings.
Maintain the highest place for a couple of seconds to totally have interaction the hamstrings, then decrease the burden again down with management.
Carry out 3-4 units of 15 repetitions.
Practise the leg curl train in the suitable solution to get all the advantages! Picture courtesy: Adobe Inventory
Advantages of leg curl train
Sturdy legs are vital as a result of they assist our on a regular basis actions like strolling, climbing stairs, and even simply standing for lengthy durations. Leg curls are a terrific train to assist construct that energy. They primarily goal your hamstrings, the muscle tissue behind your thighs, which are sometimes neglected. Strengthening these muscle tissue can result in higher muscle tone and development, in response to a examine in Drugs and Science in Sports activities and Train. Additionally they work the calves, notably a muscle referred to as the gastrocnemius, which helps enhance stability, mobility, and harm prevention. Plus, leg curls are a terrific addition to leg day alongside squats or leg presses. However you’ll be able to at all times search for leg curl alternate options.
Unwanted effects of leg curl train
There are the reason why you need to search for leg curl alternate options. Whereas leg curls are secure and efficient, they’ll put pressure on the knees and decrease again, particularly if performed with improper type or an excessive amount of weight. The mounted motion also can restrict pure joint movement, growing the chance of discomfort and harm. Individuals with current knee points can particularly discover it uncomfortable. That’s the reason it’s sensible so as to add leg curl alternate options into your every day exercise routine to keep away from stress on joints and enhance extra purposeful motion.
Leg curl alternate options
This train works the again of your legs—primarily the hamstrings and calves—whereas additionally activating the glutes for added energy. However since it might pressure the knees, many individuals search for leg curl alternate options. Listed here are 7 workout routines you might strive:
1. Dumbbell leg curl
Begin by mendacity face down on a bench, holding a dumbbell between your ft.
Preserve your legs absolutely prolonged and your hips flat towards the bench.
Slowly bend your knees to deliver the dumbbell towards your glutes.
Pause on the prime, squeezing your hamstrings.
Decrease the dumbbell again right down to the beginning place.
Repeat for 3–4 units of 12–15 reps on every leg.
2. Mendacity banded curl
Lie in your again with a resistance band looped round your ankles and anchored to a hard and fast level.
Preserve your legs straight and your ft flexed.
Bend your knees slowly to curve your ft towards your glutes, feeling the strain in your hamstrings.
Pause on the prime for a second and squeeze.
Slowly return to the beginning place and repeat.
Carry out 3–4 units of 15–20 reps.
3. Barbell deadlift
Stand with ft hip-width aside, the barbell over your mid-foot, to carry out the most effective leg curl alternate options.
Bend at your hips and knees to grip the barbell with fingers barely wider than shoulder-width.
Preserve your again straight, chest up, and core engaged as you elevate the barbell by extending your hips and knees.
Decrease the barbell again down by pushing your hips again, sustaining a straight again.
Carry out 3–4 units of 6–8 reps.
4. Hip thrust
Sit on the ground along with your higher again towards a bench and a barbell resting over your hips.
Roll the barbell into place and place your ft flat on the ground, hip-width aside.
Press via your heels and thrust your hips upward, squeezing your glutes and hamstrings on the prime.
Decrease your hips again down in a managed movement.
Repeat for 3–4 units of 12–15 reps.
Additionally learn: Need leaner legs? Strive squats, lunges, brisk strolling and extra
5. Stability ball hamstring curl
This is without doubt one of the greatest leg curl alternate options. Lie in your again along with your ft on a stability ball and your legs straight.
Raise your hips off the bottom, partaking your glutes and core.
Roll the ball towards you by bending your knees, conserving your hips elevated.
Pause when your knees are bent, then slowly roll the ball again out.
Carry out 3–4 units of 12–15 reps.
Stability ball train is without doubt one of the efficient leg curl alternate options. Picture courtesy: Adobe inventory
6. Single-leg bridge
Lie in your again with one knee bent and the opposite leg prolonged.
Push via the heel of the bent leg to elevate your hips off the bottom, forming a straight line from shoulders to knees.
Squeeze your glutes and hamstrings on the prime.
Decrease your hips again down and repeat for 12–15 reps earlier than switching legs.
Carry out 3–4 units per leg.
7. Single-leg deadlift
Stand with ft hip-width aside, holding a dumbbell or kettlebell in a single hand.
Maintaining a slight bend within the standing leg, hinge at your hips, and decrease the burden towards the ground.
Preserve your again flat and interact your core as you lengthen your free leg behind you to carry out these leg curl alternate options.
Return to the beginning place by driving via the heel of your standing leg.
Carry out 3–4 units of 8–10 reps on every leg.
So, what are you ready for? Strive these leg curl alternate options and achieve total decrease physique energy!
Associated FAQs
Can I take advantage of resistance bands as a leg curl various?
Sure, resistance bands can be utilized for numerous hamstring workout routines, comparable to standing hamstring curls or resisted leg curls. They supply resistance and are a terrific various to machine-based leg curls.
Can I skip leg curls and nonetheless construct robust legs?
Whereas leg curls are a preferred isolation train for the hamstrings, different compound actions like squats, deadlifts, and lunges also can successfully strengthen your legs and hamstrings.