10 Best Lying Leg Curls Alternatives for Limited Equipment

Lying Leg Curls are done lying face down with a machine. Ranked closest by our scoring: the Lever Lying Leg Curl, the Assisted Prone Hamstring and the Standing Leg Curl. Two harder versions, the Reverse Hyperextension and the Floor Glute-ham Raise, are listed below as progressions rather than swaps.

Lying Leg Curls

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Lying Leg Curls

The steps for Lying Leg Curls themselves, so you can judge how close each substitute below really is.

Hamstrings · Machine · Intermediate · Isolation

  1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
  2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
  3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
  4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

The 10 Best Lying Leg Curls Alternatives

10 substitutes, ranked by how closely each one matches Lying Leg Curls on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Lever Lying Leg CurlPlay demonstration

    1. Lever Lying Leg Curl

    99% match

    Hamstrings · Intermediate · Isolation

    A good swap when you have a lever machine to work with, and it still works the hamstrings.

    • Lever
    How to perform it
    1. Adjust the machine to fit your body and select the desired weight.
    2. Lie face down on the machine with your legs straight and your heels against the padded lever.
    3. Grasp the handles or the sides of the machine for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
    5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
    6. Inhale and slowly lower the lever back to the starting position.
    7. 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 Lying Leg Curls
    • Equipment: a machine, the same as Lying Leg Curls
    • Body position: lying face down, the same as Lying Leg Curls
  2. Assisted Prone HamstringPlay demonstration

    2. Assisted Prone Hamstring

    86% match

    Hamstrings · Beginner · Isolation

    Pick this when you want an easier version that still works the hamstrings.

    • Machine
    How to perform it
    1. Lie face down on a mat or bench with your legs fully extended.
    2. Have a partner or use a resistance band to secure your ankles.
    3. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
    4. Pause for a moment at the top, then slowly lower your legs back down 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 Lying Leg Curls
    • Equipment: a machine, the same as Lying Leg Curls
    • Body position: lying face down, the same as Lying Leg Curls
  3. Reverse Hyperextension

    Progression

    3. Reverse Hyperextension

    84% match

    Hamstrings · Intermediate · Compound

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

    • Machine
    How to perform it
    1. Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
    2. To begin the movement, flex the hips, pulling the legs forward.
    3. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
    4. Return by again flexing the hip, pulling the carriage forward as far as you can.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Lying Leg Curls
    • Equipment: a machine, the same as Lying Leg Curls
    • Body position: lying face down, the same as Lying Leg Curls
  4. Standing Leg Curl

    4. Standing Leg Curl

    84% match

    Hamstrings · Beginner · Isolation

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

    • Machine
    How to perform it
    1. Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
    2. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
    3. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
    4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
    5. Perform the same exercise now for the left leg.

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

    Why this matches
    • Primary muscle: hamstrings, the same as Lying Leg Curls
    • Equipment: a machine, the same as Lying Leg Curls

Lying Leg Curls FAQ

What muscles does Lying Leg Curls work?

Lying leg curls primarily target the hamstrings, biceps femoris, semitendinosus, and semimembranosus, via knee flexion. They place less emphasis on the glutes because the hip remains extended; cue: pull the heels toward the glutes while keeping hips pressed to the pad to maximize hamstring contraction.

What is the best bodyweight alternative to Lying Leg Curls?

The Nordic hamstring curl is the top bodyweight alternative because it forces high eccentric hamstring activation. Anchor your ankles, hinge from the knees, and lower slowly while resisting with your hamstrings; this emphasizes eccentric control and builds strength even without machines.

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