Leg curls are great for targeting your hamstrings, but not everyone has access to a leg curl machine. Whether you work out at home, in a minimalist gym, or simply want more variety in your routine, there are powerful leg curl alternatives that don’t require fancy equipment.
These exercises help strengthen your hamstrings, glutes, and lower body overall. Better yet, many of them also engage your core, improve balance, and reduce injury risk. If your goal is to develop strength, muscle tone, and stability in your lower body, these seven moves will get the job done.
1. Glute Bridge Hamstring Walkouts
This bodyweight move targets both the glutes and hamstrings in one smooth motion. Start by lying on your back, knees bent, feet flat. Lift your hips into a glute bridge, then slowly step your feet forward a few inches at a time, keeping your hips elevated. Walk back in after two or three steps.
This movement increases time under tension for your hamstrings and teaches your glutes to stay engaged. Perform 3 sets of 8 to 10 walkouts.
Why it works: It mimics the motion of leg curls while improving hip stability and posterior chain strength.
2. Stability Ball Leg Curls
If you want a leg curl experience without a machine, grab a stability ball. Lie on your back with your heels on the ball and lift your hips. Curl the ball toward you by bending your knees and pulling with your hamstrings, then extend your legs slowly.
Aim for 3 sets of 10 to 12 reps. To make it harder, perform the move one leg at a time.
Why it works: This move isolates the hamstrings while challenging your core and balance at the same time.
3. Romanian Deadlifts (RDLs)
Romanian deadlifts are one of the most effective free-weight exercises for hamstring and glute strength. Hold a dumbbell or barbell in front of your thighs, keep your back straight, and hinge at the hips to lower the weight down your legs. Go until you feel a stretch in your hamstrings, then return to standing.
Do 3 sets of 8 to 10 reps with moderate to heavy weight.
Why it works: RDLs emphasize the eccentric (lowering) phase that builds hamstring size and resilience.
4. Nordic Hamstring Curls
This advanced bodyweight movement is a powerful leg curl replacement that directly targets hamstrings. Kneel on a soft surface and have your ankles secured (or anchored under a bench or bar). Lower your torso forward slowly, using your hamstrings to resist gravity. Push back up using your hands to assist.
Start with 3 to 5 controlled reps. As you gain strength, increase your reps or reduce assistance.
Why it works: Research shows that Nordic curls reduce hamstring injury risk and improve sprint performance.
5. Kettlebell Swings
Kettlebell swings are explosive movements that train your posterior chain while also improving cardiovascular fitness. Swing the kettlebell between your legs and then drive through your hips to bring it to shoulder height.
Perform 3 rounds of 20 swings with 30 to 60 seconds of rest.
Why it works: Though it’s not an isolation movement, kettlebell swings strengthen the hamstrings and glutes through dynamic hip extension.
6. Step-Ups
Step-ups aren’t just for quads. When done properly, especially with a controlled negative phase, they activate your hamstrings and glutes. Use a bench or sturdy box and drive through your heel to step up. Lower yourself slowly to increase tension in the hamstrings.
Complete 3 sets of 10 reps per leg, using dumbbells for added resistance.
Why it works: Step-ups build real-world leg strength and improve coordination and balance.
7. Single-Leg Deadlifts
This unilateral variation targets the hamstrings while also working the glutes and improving balance. Hold a dumbbell in one hand and hinge at the hips while lifting the opposite leg straight behind you. Lower the weight toward the floor and return to standing.
Aim for 3 sets of 8 to 10 reps per leg.
Why it works: By working one side at a time, you correct imbalances and challenge your stabilizing muscles, leading to better overall performance.
How to Program These Leg Curl Alternatives
To get the most out of these exercises, include two to three of them in your lower-body or full-body training days. Alternate between isolation-focused moves like stability ball curls and compound movements like Romanian deadlifts. Rest for 30 to 60 seconds between sets and adjust intensity based on your fitness level.
For muscle growth, keep reps between 8 and 12. For endurance and conditioning, increase reps to 15 or more. Always focus on proper form to prevent injury and maximize results.
Benefits Beyond the Hamstrings
Replacing leg curls with these alternatives doesn’t just train your hamstrings—it also strengthens your glutes, core, and lower back. This comprehensive approach supports joint health, athletic performance, and everyday mobility.
Improving hamstring strength also reduces your risk of lower back pain and helps prevent knee injuries, especially if you’re active in sports or running.
Final Thoughts
You don’t need a leg curl machine to build powerful legs. With the right combination of bodyweight, free-weight, and stability exercises, you can effectively target your hamstrings and glutes while improving your lower-body strength and endurance.
Add these seven leg curl alternatives to your routine for a stronger, more stable lower body that supports your goals both in and out of the gym.
