Let’s face it—leg curl machines are great, but not everyone has access to a gym. Maybe you’re training at home. Maybe your gym is packed and the machine is always taken. Or maybe you just want a different way to hit your hamstrings and glutes.
Whatever the reason, you’ve got options.
In this blog, we’ll break down six solid leg curl alternatives that work just as well—some are even better. These exercises will target the back of your legs (hamstrings) along with your glutes, and some will also challenge your balance and core.
The best part? You don’t need big machines or fancy equipment. A mat, a resistance band, maybe a dumbbell or two—and you’re all set.
Let’s dive into the list.
Why Replace Leg Curls?
Leg curls mainly target the hamstrings, which are super important for strong, stable legs. But the machine limits how you move, and it doesn’t always reflect real-life movement.
Using bodyweight, dumbbells, or bands can actually give you more control, better range, and sometimes even better results.
Plus, alternative moves often recruit more muscles—like your glutes, calves, and core.
So let’s get into the best alternatives.
1. Glute Bridge Walkouts
This one looks simple. But don’t be fooled—it lights up your hamstrings like crazy.
How to do it:
- Lie on your back with knees bent and feet flat on the floor
- Raise your hips into a glute bridge
- Slowly walk your feet forward one step at a time
- Go as far as you can without dropping your hips
- Walk them back in
Why it works:
It stretches and strengthens the hamstrings under tension. It also fires up your glutes and forces your core to stay tight.
Tips:
Don’t rush it. Keep your hips lifted throughout. Start with short steps if it’s too hard at first.
2. Dumbbell Romanian Deadlifts (RDLs)
This is one of the most effective moves for hamstrings and glutes.
How to do it:
- Stand with a dumbbell in each hand, arms in front of your legs
- Keep your back straight and knees slightly bent
- Push your hips back while lowering the dumbbells down your legs
- Go until you feel a stretch in your hamstrings
- Return to standing by squeezing your glutes
Why it works:
It directly targets the hamstrings through hip movement. Plus, it builds strength in your entire posterior chain.
Tips:
Keep the weights close to your legs. Don’t round your back. Focus on the hip hinge, not bending your knees.
3. Stability Ball Leg Curls
Got a stability ball? Great. This one is a killer for your hammies.
How to do it:
- Lie on your back with heels on top of the ball
- Lift your hips into a bridge
- Slowly roll the ball toward your body by bending your knees
- Extend back out without letting your hips drop
Why it works:
It mimics a leg curl but adds core and balance work. You’ll feel your hamstrings firing the whole time.
Tips:
Keep the movement slow and controlled. Try not to let the ball wobble too much.
4. Single-Leg Hip Thrust
This one’s great for isolating each leg and building strength evenly.
How to do it:
- Sit with your upper back against a bench or couch
- Place one foot on the floor and lift the other foot
- Push through the grounded heel to lift your hips
- Lower back down and repeat
- Switch legs after your set
Why it works:
You work one leg at a time, so there’s no cheating. It targets the glutes and hamstrings hard.
Tips:
Keep your chin tucked slightly and don’t overarch your back. Squeeze your glutes at the top.
5. Resistance Band Leg Curls
If you want a move that feels close to a machine curl, try this.
How to do it:
- Anchor a resistance band to a low spot (like under a heavy couch leg)
- Lie on your stomach and loop the band around your ankles
- Pull your heels toward your butt
- Slowly extend your legs back out
Why it works:
It directly mimics the leg curl movement. The band provides constant tension, especially near the top.
Tips:
Keep your hips down and abs engaged. Go slow, especially on the way down.
6. Nordic Hamstring Curl (Advanced)
This one’s tough, but it builds serious strength.
How to do it:
- Kneel on a mat and anchor your feet under something sturdy (or have a friend hold them)
- Lower your upper body toward the floor slowly, keeping your body straight
- Catch yourself with your hands at the bottom
- Push back up and repeat
Why it works:
It’s one of the most intense hamstring exercises. Eccentric (lowering) strength is where it shines.
Tips:
Start by going halfway down if it’s too hard. You’ll still feel it. Gradually build your range over time.
How to Use These in Your Workout
Here’s a simple lower body workout using these moves. Perfect for home or gym.
Leg Day Sample Workout
- Dumbbell Romanian Deadlifts – 3 sets of 10
- Glute Bridge Walkouts – 3 sets of 10
- Resistance Band Leg Curls – 3 sets of 12
- Single-Leg Hip Thrust – 3 sets of 8 per leg
- Stability Ball Leg Curls – 3 sets of 10
- Optional: Nordic Curls – 2 sets of 5 (only if ready)
Rest 30–60 seconds between sets. Do this twice a week for stronger hamstrings and glutes.
Extra Tips for Results
1. Focus on form first
More than weight or reps, clean technique matters. Especially for deadlifts and hip thrusts.
2. Go slow on the way down
Eccentric (lowering) movements help build more muscle. So slow it down and control the rep.
3. Don’t forget glutes
Hamstrings and glutes work together. Strong glutes will help your leg strength and even reduce injury risk.
4. Stretch and recover
Tight hamstrings are common. Do some gentle stretches after your workout. Give your body time to recover between sessions.
5. Stay consistent
You won’t see changes overnight. Stick to your workouts, eat well, and train with intention.
Final Word
You don’t need a machine to build strong legs. These six leg curl alternatives hit the right muscles and often give you more benefits than a seated leg curl ever could. From glute bridges to deadlifts, each move brings something different to the table.
Mix them into your training, stay patient, and you’ll start feeling stronger—especially when climbing stairs or powering through a workout. Strong legs make everything easier.
