10 Best Seated Hamstring Alternatives When Machine Is Unavailable

The Seated Hamstring is done seated with a machine. Ranked closest by our scoring: the Lever Kneeling Leg Curl, the Assisted Prone Hamstring and the Inverse Leg Curl (On Pull-up Cable Machine).

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

Original Exercise: Seated Hamstring

Seated Hamstring
Primary muscle
Hamstrings
Equipment
Machine
Difficulty
Beginner
Type
Isolation

Secondary muscles: Calves

How to perform Seated Hamstring
  1. In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
  2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
  3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
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Ranked Seated Hamstring Alternatives

10 substitutes, ranked by how closely each one matches the Seated Hamstring 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
    Lever Kneeling Leg CurlPlay demonstration

    1. Lever Kneeling Leg Curl

    92% match
    • Hamstrings
    • Lever
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Adjust the machine to fit your body and select the desired weight.
    2. Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
    3. Grasp the handles or the sides of the machine for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
    5. Pause for a moment at the top of the movement, squeezing your hamstrings.
    6. Inhale and slowly lower your legs back to the starting position, fully extending your knees.
    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 the Seated Hamstring
    • Equipment: a machine, the same as the Seated Hamstring
    • Body position: kneeling, not seated
  2. Assisted Prone HamstringPlay demonstration

    2. Assisted Prone Hamstring

    87% match
    • Hamstrings
    • Machine
    • Beginner
    • Isolation

    The same equipment, done lying face down instead.

    How to perform this exercise
    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 the Seated Hamstring
    • Equipment: a machine, the same as the Seated Hamstring
    • Body position: lying face down, not seated
  3. Inverse Leg Curl (On Pull-up Cable Machine)Play demonstration

    3. Inverse Leg Curl (On Pull-up Cable Machine)

    81% match
    • Hamstrings
    • Cable
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Adjust the cable machine so that the ankle straps are at the lowest setting.
    2. Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
    3. Hold onto the handles of the bench for stability.
    4. Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
    5. Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
    6. 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 Seated Hamstring
    • Equipment: a cable, not a machine
    • Body position: lying face down, not seated
  4. Lever Lying Leg CurlPlay demonstration

    4. Lever Lying Leg Curl

    81% match
    • Hamstrings
    • Lever
    • Intermediate
    • Isolation
    How to perform this exercise
    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 the Seated Hamstring
    • Equipment: a machine, the same as the Seated Hamstring
    • Body position: lying face down, not seated
  5. Lever Seated Leg CurlPlay demonstration

    5. Lever Seated Leg Curl

    79% match
    • Hamstrings
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the machine to fit your body and sit on it with your back against the backrest.
    2. Place your lower legs under the padded lever, just above your ankles.
    3. Grasp the handles on the sides of the machine for support.
    4. Keeping your upper legs stationary, exhale and curl your legs up as far as possible.
    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 the Seated Hamstring
    • Equipment: a machine, the same as the Seated Hamstring
    • Body position: seated, the same as the Seated Hamstring
  6. Lever Lying Two-one Leg CurlPlay demonstration

    6. Lever Lying Two-one Leg Curl

    78% match
    • Hamstrings
    • Lever
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Adjust the machine to fit your body and sit on it with your back against the backrest.
    2. Place your legs on the lever pad, just above your ankles.
    3. Grasp the handles on the sides of the machine for support.
    4. Keeping your upper body still, exhale and curl your legs up towards your glutes.
    5. Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Seated Hamstring
    • Equipment: a machine, the same as the Seated Hamstring
    • Body position: seated, the same as the Seated Hamstring
  7. Cable Assisted Inverse Leg CurlPlay demonstration

    7. Cable Assisted Inverse Leg Curl

    78% match
    • Hamstrings
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the cable machine so that the ankle attachment is at the lowest setting.
    2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
    3. Hold onto the handles of the bench for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
    5. Pause for a moment at the top of the movement, squeezing your hamstrings.
    6. Inhale and slowly lower your legs 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 the Seated Hamstring
    • Equipment: a cable, not a machine
    • Body position: lying face down, not seated
  8. Dumbbell Lying FemoralPlay demonstration

    8. Dumbbell Lying Femoral

    78% match
    • Hamstrings
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
    2. Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. 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 Seated Hamstring
    • Equipment: free weights, not a machine
    • Body position: lying face down, not seated
  9. Lever Hip ExtensionPlay demonstration

    9. Lever Hip Extension

    74% match
    • Glutes
    • Lever
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the machine to fit your body and sit on it with your back against the backrest.
    2. Place your feet on the footrests and grip the handles for stability.
    3. Engage your glutes and hamstrings, then push against the footrests to extend your hips and raise your legs backward.
    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: glutes, not hamstrings
    • Equipment: a machine, the same as the Seated Hamstring
    • Body position: seated, the same as the Seated Hamstring
  10. Front Leg Raises

    10. Front Leg Raises

    72% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand next to a chair or other support, holding on with one hand.
    2. Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

    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 Seated Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated

Why You Might Need a Seated Hamstring Alternative

You might substitute the Seated Hamstring for several reasons: the machine isn’t available, you have patellofemoral or hip pain, or you want greater posterior-chain carryover. The seated machine isolates knee flexion and biases distal hamstring activation; hip-dominant options like RDLs place more load on the hamstring long head and glutes. For rehab or pain, pick low-load, high-control options, anchor the ankles for a Nordic and lower eccentrically to build tolerance. If you seek strength transfer to deadlifts and sprinting, select hinge-based movements and prioritize a neutral spine and full hip hinge to recruit the proximal hamstrings.

Seated Hamstring FAQ

What muscles does Seated Hamstring work?

The Seated Hamstring primarily targets the hamstrings, biceps femoris, semitendinosus, and semimembranosus, through knee flexion. Because the machine fixes the hip, it emphasizes distal hamstring activation; add hip-extension exercises to target the long head and glute contribution.

What is the best bodyweight alternative to Seated Hamstring?

The Nordic hamstring curl is the top bodyweight alternative because it produces high eccentric hamstring activation. Anchor your ankles, keep a straight torso, and lower slowly under control to emphasize eccentric strength and hypertrophy.

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