10 Best Standing Leg Curl Alternatives for Home & Gym

Ranked Standing Leg Curl Alternatives

10 substitutes, ranked by how closely each one matches the Standing 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Lever Lying Two-one Leg Curl

   87% 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 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 Standing Leg Curl
   • Equipment: a machine, the same as the Standing Leg Curl
   • Body position: seated, not standing
2. 

   Progression

   2. Lying Leg Curls

   84% match

   • Hamstrings
   • Machine
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Leg Curl
   • Equipment: a machine, the same as the Standing Leg Curl
   • Body position: lying face down, not standing
3. Play demonstration

   3. Lever Lying Leg Curl

   84% 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 Standing Leg Curl
   • Equipment: a machine, the same as the Standing Leg Curl
   • Body position: lying face down, not standing
4. 

   4. Smith Machine Stiff-legged Deadlift

   79% match

   • Hamstrings
   • Smith-machine
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
   2. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
   3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
   4. Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Leg Curl
   • Equipment: a machine, the same as the Standing Leg Curl
   • Body position: standing, the same as the Standing Leg Curl
5. 

   Progression

   5. Floor Glute-ham Raise

   76% match

   • Hamstrings
   • Machine
   • Advanced
   • Compound

   How to perform this exercise

   1. You can use a partner for this exercise or brace your feet under something stable.
   2. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
   3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
   4. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Leg Curl
   • Equipment: a machine, the same as the Standing Leg Curl
   • Body position: kneeling, not standing
6. 

   6. Cable Deadlifts

   76% match

   • Hamstrings
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
   2. To begin, squat down be flexing your hips and knees until you can reach the handles.
   3. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
   4. After reaching a full standing position, Return to the starting position and repeat.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Leg Curl
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Standing Leg Curl
7. Play demonstration

   7. Lever Kneeling Leg Curl

   75% match

   • Hamstrings
   • Lever
   • Intermediate
   • Isolation

   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 Standing Leg Curl
   • Equipment: a machine, the same as the Standing Leg Curl
   • Body position: kneeling, not standing
8. 

   8. Seated Leg Curl

   74% match

   • Hamstrings
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
   2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
   3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
   4. Slowly return to the starting position as you breathe in.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Standing Leg Curl
   • Equipment: a machine, the same as the Standing Leg Curl
   • Body position: seated, not standing
9. 

   Progression

   9. Leverage Deadlift

   72% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
   2. Return the weight to the starting position.

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

   Why this matches

   • Primary muscle: quads, not hamstrings
   • Equipment: a machine, the same as the Standing Leg Curl
   • Body position: standing, the same as the Standing Leg Curl
10. 

    10. Clean Deadlift

    71% match

    • Hamstrings
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
    2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
    3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

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

    Why this matches

    • Primary muscle: hamstrings, the same as the Standing Leg Curl
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Standing Leg Curl
    • Balance: harder to stay steady on than the Standing Leg Curl