Let’s face it—leg curl machines are great, but they’re not always accessible. Maybe the gym is packed. Maybe you’re working out at home. Or maybe you just want something more dynamic to build hamstring and glute strength. Whatever your reason, you don’t need that specific machine to train your lower body. There are plenty of effective leg curl alternatives that’ll challenge your muscles in fresh and powerful ways.
The key is to target the same muscle groups—the hamstrings, glutes, and calves—using different movements, angles, and tools. These exercises help you build strength, improve mobility, and reduce the risk of injury. Some require weights, others use bodyweight only. Either way, they’ll work your posterior chain hard.
If you’re ready to get strong without the machine, let’s break down 7 legit leg curl alternatives worth adding to your routine.
1. Glute Bridge Hamstring Walkouts
This bodyweight move doesn’t look like much at first, but don’t be fooled—it’ll set your hamstrings on fire.
How to do it:
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips into a glute bridge. From there, slowly walk your feet out one small step at a time until your legs are nearly straight. Then, walk them back in.
Why it works:
This move mimics the hamstring contraction of a leg curl while also building glute strength and core stability.
Pro tip:
Keep your hips lifted the whole time and move slowly. If you drop too quickly, you’ll miss the burn.
2. Stability Ball Leg Curls
If you’ve got a stability ball, this one’s a must. It’s one of the closest mimics of a machine leg curl, but with added balance and core engagement.
How to do it:
Lie on your back with your feet on a stability ball. Lift your hips into a bridge. Roll the ball in toward your glutes by bending your knees, then slowly extend your legs to roll it back out.
Why it works:
It directly targets your hamstrings just like a leg curl machine would, but also requires your core and glutes to stabilize your body.
Pro tip:
Don’t let your hips sag. Keep your abs tight and your movement controlled for max effectiveness.
3. Romanian Deadlifts (RDLs)
This classic barbell or dumbbell move is a killer for posterior chain strength and a staple in any serious strength routine.
How to do it:
Hold a barbell or dumbbells in front of your thighs. Stand tall, feet shoulder-width apart. With a slight bend in the knees, hinge at your hips and lower the weight while keeping your back flat. Go down until you feel a stretch in the hamstrings, then return to standing.
Why it works:
RDLs lengthen and strengthen the hamstrings while also working your glutes and lower back. Great for overall strength and muscle development.
Pro tip:
Keep the weights close to your legs throughout the movement and don’t round your back.
4. Nordic Hamstring Curls
This one is a serious challenge—but if you can master it, your hamstrings will get next-level strong.
How to do it:
Kneel on a soft surface. Anchor your heels under a heavy object or have a partner hold them down. Slowly lower your torso toward the floor, using your hamstrings to resist the drop. Use your hands to catch yourself if needed and push back up.
Why it works:
It places high tension on the hamstrings during the eccentric phase (the lowering part), which builds strength fast.
Pro tip:
Start by going only halfway down if you’re a beginner. Use resistance bands or a cushion to help until you build enough strength.
5. Kettlebell Swings
You might not think of kettlebell swings as a hamstring exercise, but they absolutely are when done right. They’re explosive, functional, and great for cardio too.
How to do it:
Hold a kettlebell with both hands. Stand with feet hip-width apart. Hinge at your hips and swing the kettlebell back between your legs, then thrust your hips forward to swing it up to chest level. Let the bell swing back and repeat.
Why it works:
The movement is driven by your hips and hamstrings, not your arms. It’s a great way to build strength and power at the same time.
Pro tip:
Avoid squatting the movement. Think of it as a hip hinge, not a squat. Drive with your glutes and let the bell float up.
6. Single-Leg Deadlifts
Single-leg exercises help build balance and correct imbalances between your legs. This version especially hits the hamstrings and glutes.
How to do it:
Hold a dumbbell or kettlebell in one hand. Stand on the opposite leg. Slowly hinge forward, letting the back leg extend straight behind you while keeping your spine neutral. Return to standing and repeat.
Why it works:
It isolates each leg and recruits stabilizer muscles you might miss with bilateral moves.
Pro tip:
Move slow and with control. Start without weight if your balance is off, then progress gradually.
7. Sliding Hamstring Curls
This is another creative bodyweight move that mimics leg curls using towels or sliders on a smooth surface.
How to do it:
Lie on your back with your feet on sliders or towels. Lift your hips into a glute bridge and slide your feet out until your legs are straight, then pull them back in using your hamstrings.
Why it works:
It’s nearly identical to a leg curl in terms of movement and muscle activation. Plus, it’s low impact and easy on the joints.
Pro tip:
Don’t let your hips drop as you extend. Move slow and feel the stretch and contraction on every rep.
How to Structure a Hamstring-Focused Workout
Not sure how to add these into your training? Here’s a simple lower-body strength day setup focused on hamstrings and glutes:
- Romanian Deadlifts – 3 sets of 8–10 reps
- Glute Bridge Walkouts – 3 sets of 12–15 steps
- Stability Ball Leg Curls – 3 sets of 10–12 reps
- Single-Leg Deadlifts – 3 sets of 8–10 per leg
- Nordic Curls – 3 sets of 5–8 reps (use band assistance if needed)
- Optional Finisher: Kettlebell Swings – 3 sets of 20 reps
Make sure to warm up properly with dynamic stretches and light mobility drills. Foam roll your hamstrings before and after if they’re extra tight.
Why You Shouldn’t Skip Hamstrings
Training your hamstrings isn’t just about building strong legs. They support your knees, protect your lower back, and help with athletic movements like running and jumping.
Too many people over-focus on quads and neglect the back of their legs. That’s how imbalances, injuries, and posture problems start.
By using these alternatives, you not only build strength—you create balance. And in fitness, balance always wins.
Disclaimer: This article is for informational purposes only and does not constitute medical or fitness advice. Always consult a certified trainer or healthcare provider before starting any new exercise, especially if you have pre-existing injuries or conditions.
