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 Self Assisted Inverse Leg Curl, the Self Assisted Inverse Leg Curl (On Floor) and the Inverse Leg Curl (Bench Support).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lying Leg Curls

Lying Leg Curls
Primary muscle
Hamstrings
Equipment
Machine
Difficulty
Intermediate
Type
Isolation
How to perform Lying Leg Curls
  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.
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Ranked 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. 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
    Self Assisted Inverse Leg CurlPlay demonstration

    1. Self Assisted Inverse Leg Curl

    73% 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 Lying Leg Curls
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not lying face down
  2. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    2. Self Assisted Inverse Leg Curl (On Floor)

    73% 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 Lying Leg Curls
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not lying face down
  3. Inverse Leg Curl (Bench Support)Play demonstration

    3. Inverse Leg Curl (Bench Support)

    69% 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 Lying Leg Curls
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, the same as Lying Leg Curls
  4. Linear Acceleration Wall Drill

    4. Linear Acceleration Wall Drill

    62% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work 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 Lying Leg Curls
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than Lying Leg Curls
  5. Natural Glute Ham Raise

    5. Natural Glute Ham Raise

    56% 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 Lying Leg Curls
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not lying face down
    • Balance: harder to stay steady on than Lying Leg Curls
  6. Swimmer Kicks V. 2Play demonstration

    6. Swimmer Kicks V. 2

    53% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the glutes rather than the hamstrings.

    How to perform this exercise
    1. Lie face down on a mat with your arms extended overhead.
    2. Engage your core and lift your chest and legs off the ground simultaneously.
    3. Kick your legs up and down in a fluttering motion, as if you were swimming.
    4. Continue kicking for the desired number of repetitions.
    5. Lower your chest and legs back down to the starting position.

    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: lying face down, the same as Lying Leg Curls
  7. Reverse Hyper On Flat BenchPlay demonstration

    7. Reverse Hyper On Flat Bench

    51% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, the same as Lying Leg Curls
  8. Kick Out SitPlay demonstration

    8. Kick Out Sit

    50% 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 Lying Leg Curls
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than Lying Leg Curls
  9. Twist Hip LiftPlay demonstration

    9. Twist Hip Lift

    50% 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 lying face down
  10. Single Leg Glute Bridge

    10. Single Leg Glute Bridge

    50% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

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

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not lying face down
    • Balance: harder to stay steady on than 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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