10 Best Seated Hamstring Alternatives When Machine Is Unavailable

The Seated Hamstring is done seated with a machine. Ranked closest by our scoring: Front Leg Raises, the Inverse Leg Curl (Bench Support) and the Self Assisted Inverse Leg Curl.

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
    Front Leg Raises

    1. Front Leg Raises

    72% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

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

    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
  2. Inverse Leg Curl (Bench Support)Play demonstration

    2. Inverse Leg Curl (Bench Support)

    72% 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 Seated Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated
  3. Self Assisted Inverse Leg CurlPlay demonstration

    3. Self Assisted Inverse Leg Curl

    64% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    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 Seated Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not seated
  4. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    4. Self Assisted Inverse Leg Curl (On Floor)

    64% 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 Seated Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not seated
  5. Kick Out SitPlay demonstration

    5. Kick Out Sit

    61% 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. 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 Seated Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Seated Hamstring
  6. Seated Wide Angle Pose SequencePlay demonstration

    6. Seated Wide Angle Pose Sequence

    59% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your legs extended in a wide angle.
    2. Flex your feet and engage your quadriceps.
    3. Place your hands on the ground behind you for support.
    4. Keeping your back straight, lean forward from your hips.
    5. Continue leaning forward until you feel a stretch in your hamstrings.
    6. Hold this position for a few breaths.
    7. Slowly release the stretch and return to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: hamstrings, the same as the Seated Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: seated, the same as the Seated Hamstring
  7. The Straddle

    7. The Straddle

    58% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Begin in a seated, upright position. Start by extending your legs in front of you in a V.
    2. With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: hamstrings, the same as the Seated Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: seated, the same as the Seated Hamstring
  8. Jackknife Sit-upPlay demonstration

    8. Jackknife Sit-up

    56% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms overhead.
    2. Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes.
    3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  9. Janda Sit-upPlay demonstration

    9. Janda Sit-up

    56% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: abs, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
  10. Single Leg Platform SlidePlay demonstration

    10. Single Leg Platform Slide

    54% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    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 Seated Hamstring
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Seated Hamstring

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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