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Thread: Leg curl replacement in home gym

  1. #1
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    Leg curl replacement in home gym

    I'm doing the Baby Got Back routine, and for the two leg days I was doing:

    Squat
    Barbell Lunges
    Leg Curl

    Romanian Deadlift
    Good Mornings
    Leg Extension

    As you can see it is a quad-dominant day with a hamstring accessory, and a hamstring-dominant day with a quad accessory. My bench has a leg curl / leg extension part, but it doesn't work for leg curls as it is just too uncomfortable and just doesn't fit.

    I was wondering if anyone could suggest a good alternative to the leg curl? I would prefer to keep it an open-chain exercise to keep the leg development equal (since I am doing leg extensions also).

    I have dumbells, barbell, weight plates, bench, and power cage.

  2. #2
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    Have you tried doing the leg curls either one leg at a time or standing? Sometimes that can work. If you try them standing, you might want to set up your bench to a high incline so you have something to grab on to for balance.

    If not, do you have any bands? You could do band leg curls. Or you could buy some heavy ankle weights and do 100 reps of leg curls?

    You can also do 1 legged romanian deadlifts.

  3. #3
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    ghetto GHRs

  4. #4
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    Thanks RFabsik I will give single leg ones a try. And thanks f=ma, I didn't even think of those, I will do those if the single leg curl doesn't work too well

  5. #5
    Senior Member ZAR-FIT's Avatar
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    Also try single leg hip thrusts, laying on your back on the floor w/ one foot on the bench and lift your torso pushing through your heel.
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  6. #6
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    Straight legged deadlift?
    Customized Nutrition and Weight Training Exercises To Get You Ripped With somanabolic muscle maximizer. Get your results fast.

  7. #7
    Wannabebig Member Hardgainerwiz's Avatar
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    Stiff-legged deadlifts will get the job done.. they are much better than leg curls imo.

  8. #8
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    I'm already doing romanian deadlifts, this was just for a hamstring accessory exercise on quad day

  9. #9
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by jeslinapeter View Post
    My gym is in a temporary location right now and they don't have lying leg curl machine. I'm following a beginner program that will, in a couple of weeks, have me doing two exercises per body part. For the hams it's seated leg curls and lying leg curls. When I only had to do one exercise I just substituted seated leg curls for lying leg curls. I don't know what to do once I need to do both. Does anyone have any suggestions for a substitute exercise for the lying leg curls?
    Stiff leg Deadlifts or Stiff Leg Sumo Deadlifts.... great to superset with leg curls...
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  10. #10
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    Quote Originally Posted by greemah View Post
    Thanks RFabsik I will give single leg ones a try. And thanks f=ma, I didn't even think of those, I will do those if the single leg curl doesn't work too well
    np they are very tough. i can barely do a set of 8 unassisted

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