How to Do Hamstring Curls at Home

How to Do Hamstring Curls at home

Hamstring curls at home can be a great way to get your blood flowing and work out your hamstrings in the comfort of your own home. Hamstring curls or leg curls are an excellent option for isolating your hamstrings. It doesn’t matter if you do it at the gym on a machine or at home using alternative methods. The alternative exercises for hamstring curls have similar results to the gym ones. 

Even if you do it with a resistance band or dumbbell, the exercise routine will help to strengthen the hamstrings with every rep. 

Although even after having so many advantages, it might be a handy option for many people. Incorporating hamstring curls might be difficult due to the availability of the machine for every person. 

We have got you alternatives for the exercise to target the hamstrings like a machine does to solve this issue. You will indeed find an option to suit your needs. 

5 Alternatives for Hamstring Curl to Practice at Home

Hamstring curl is one of the most commonly performed exercises in the gym, but it can also be done at home. There are many different hamstring curl variations that can be done at home, and each one offers a slightly different set of benefits.

1. Hip Thrusts Hamstring Curls at Home

Hip Thrusts Hamstring Curls at Home

You can perform on an elevated surface with weights added to it. The hip thrusts focus on targeting the glutes and hamstrings together. 

How to Do This:

  1.  Begin by finding yourself an elevated surface, sitting on it (like a bench), and placing a dumbbell or plate on your hips.
  2.  Position your feet shoulder-width apart and flat and back down against the bench keeping your knees bent. 
  3.  Ensure that your knees are at a 90-degree angle and place the bench below your shoulder blades. 
  4.  Your body should form a straight line, starting from the shoulders to the knees.
  5.  Tuck your chin and stabilize your feet and lower your butt towards the floor while having a good hold on the weight for stability.
  6.  Once you feel that you can’t lower any further, push up through your heels till your thighs are parallel to the floor. 
  7.  Now, contract your glutes at the top and return to your initial position. 

2. Stability Ball Hamstring Curl

Stability Ball Hamstring Curl

This exercise is a fantastic alternative, as it targets the exact muscles through similar movements. The added element of a stability ball targets the hamstring muscles similarly. 

This alternative exercise can suit any advanced exerciser easily due to the whole body movement. 

How to Do This:

  1.  Begin by lying down on your back, feet up with the help of a stability ball, and hands down at the side. 
  2.  Using the posterior chain, press your body up off the floor to form a straight line starting from the upper back to the feet.
  3.  Now inhale and pull the ball towards your butt with the help of your feet. Ensure to use your hamstrings as the mover of this whole process.
  4.  Then exhale and push back the ball. 
  5.  Ensure to keep your core and hips strong and don’t sag. 

3. Prone Hamstring Curls at Home

alternative Prone Hamstring Curls

This version of the hamstring curl adds resistance to your lower legs and engages your hamstrings when you bend your knees. 

You can use a resistance band to add more force to the movement. You can switch to heavier resistance bands as you get more robust in the exercise.

How to Do This:

  1.  Start by tucking the ends of the resistance band into a heavy and sturdy object. 
  2.  Then lie down on your stomach with feet hip-width apart. 
  3.  Now place your band around your heel and flex your ankle.
  4.  Then bend your knee to pull the resistance band towards your butt and keep your thighs and hip on the mat.
  5.  Then stop your foot movement when you can’t draw further and return to your initial foot position.
  6.  You can do 12-15 reps.

4. Hamstring Curls With Dumbbells

Hamstring Curls With Dumbbells

This version of the hamstring curls uses dumbbells to add resistance to the movement and in between your feet. The added weight adds to the challenge of lifting the lower legs. 

You should always start with a lighter dumbbell and use a heavier one as you get stronger with the movements. 

You can even use ankle weights instead of dumbbells. 

How to Do This: 

  1.  Begin by lying down on your stomach and folding your arms in front of you. 
  2.  Then place a light weighted dumbbell in between your feet.
  3.  Now bend your knees and move your heels towards the butt. 
  4.  Now slowly return to your initial position. 
  5.  You can do 12-15 reps. 

5. Seated Hamstring Curl

Seated Hamstring Curl

This version of the hamstring curl is very similar to the resistance hamstring curls. The seated hamstring curls ask for extra work by moving the heels against the resistance like resistance curls. 

How to Do This: 

  1.  Begin with tying the ends of the resistance band to a much heavier and sturdy object. 
  2.  Sit in front of the band and place one end of the resistance band on one of your heels.
  3.  Ensure to keep your feet together.
  4.  Now bend your knee to pull back your heel.
  5.  Immediately stop when you feel like you can’t pull any further.
  6.  Extend back your knee to the initial position.
  7.  Repeat the same process on the other leg as well.
  8.  You can do 12-15 reps.

How to Get the Most From Hamstring Curl Alternatives

You can start with 12-15 reps per alternative exercise to see the difference. Include these exercises two days per week in your exercise routine. 

Keep on adding resistance to challenge yourself with the weights as you get stronger with the exercise.

Do check out our article on Hamstring curls to know everything about it.

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