10 Best Lever Seated Leg Curl Alternatives for Home & Gym

Ranked Lever Seated Leg Curl Alternatives

10 substitutes, ranked by how closely each one matches the Lever Seated Leg Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Standing Single Leg Curl

   68% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Isolation

   Pick this when you want a harder single-leg version that still works the hamstrings.

   How to perform this exercise

   1. Stand with your feet hip-width apart and your hands on your hips.
   2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
   3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
   4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Lever Seated Leg Curl
   • Primary muscle: hamstrings, the same as the Lever Seated Leg Curl
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Leg Curl
2. Play demonstration

   2. Self Assisted Inverse Leg Curl

   53% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Isolation

   Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

   How to perform this exercise

   1. Lie flat on your back on a mat or bench with your legs extended.
   2. Place your hands by your sides or under your glutes for support.
   3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
   4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Lever Seated Leg Curl
   • Equipment: bodyweight only, not a machine
   • Body position: kneeling, not seated
3. Play demonstration

   3. Self Assisted Inverse Leg Curl (On Floor)

   53% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Bend your knees and place your feet flat on the ground, hip-width apart.
   3. Lift your hips off the ground, engaging your glutes and hamstrings.
   4. Slowly curl your legs towards your glutes, keeping your hips lifted.
   5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
   6. Lower your hips back down to the ground.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: hamstrings, the same as the Lever Seated Leg Curl
   • Equipment: bodyweight only, not a machine
   • Body position: kneeling, not seated
4. Play demonstration

   4. Inverse Leg Curl (Bench Support)

   51% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
   2. Hold onto the bench for support.
   3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
   4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Lever Seated Leg Curl
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not seated
5. 

   5. Natural Glute Ham Raise

   46% match

   • Hamstrings
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
   2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
   3. Remaining in control, raise yourself back up to the starting position.
   4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Lever Seated Leg Curl
   • Equipment: bodyweight only, not a machine
   • Body position: kneeling, not seated
   • Balance: harder to stay steady on than the Lever Seated Leg Curl
6. 

   6. Linear Acceleration Wall Drill

   41% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder version that works the hamstrings one side at a time.

   How to perform this exercise

   1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
   2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
   3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
   4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Lever Seated Leg Curl
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Leg Curl
7. 

   7. Double Leg Butt Kick

   41% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Begin standing with your knees slightly bent.
   2. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
   3. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
   4. Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: hamstrings, the same as the Lever Seated Leg Curl
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
8. 

   8. Glute Kickback

   40% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
   2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
   3. Go back to the initial position as you inhale and now repeat with the left leg.
   4. Continue to alternate legs until all of the recommended repetitions have been performed.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, not hamstrings
   • Equipment: bodyweight only, not a machine
   • Body position: kneeling, not seated
   • Balance: harder to stay steady on than the Lever Seated Leg Curl
9. Play demonstration

   9. Kick Out Sit

   40% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lean back slightly and place your hands on the edge of the bench or chair for support.
   3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
   4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Lever Seated Leg Curl
   • Equipment: bodyweight only, not a machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Lever Seated Leg Curl
10. Play demonstration

    10. Twist Hip Lift

    40% match

    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated