Leg curl Substitutes

Goodfella9783 · 04-30-2007, 01:26 PM

What could I do for leg curling rather than using the leg extension attachment section of home gyms? I've found that ankle weights don't really go high and can't really think of other curling exercises for the hamstrings. Any input?

DOMS · 04-30-2007, 01:41 PM

Zercher-good Mornings and RDLs.

Goodfella9783 · 04-30-2007, 01:48 PM

Yeah I do deads but good mornings aren't too nice on my lower back. What is the Zercher type, just the barbell hanging rather than behind the neck? Thanks. Any hamstring isolation movements?

Witchblade · 04-30-2007, 01:59 PM

Leg curls are an unnatural movement. The glutes and the hamstrings are never seperated in natural movements.

DOMS · 04-30-2007, 02:09 PM

Quote:

Originally Posted by Witchblade

Leg curls are an unnatural movement. The glutes and the hamstrings are never seperated in natural movements.

Yeah, but there's nothing wrong with adding Leg Curls into a well-designed workout.

Plus, nothing destroys my hamstrings quite like 2/1 Leg Curls.

DOMS · 04-30-2007, 02:10 PM

Quote:

Originally Posted by Goodfella9783

Yeah I do deads but good mornings aren't too nice on my lower back. What is the Zercher type, just the barbell hanging rather than behind the neck? Thanks. Any hamstring isolation movements?

Yeah, a Zercher-good Morning is where you hold the bar in the crook of your arms. Because of simple lever mechanics, it seems to hit the hamstring better than regular Good-mornings.

fufu · 04-30-2007, 02:13 PM

RDL's and pull throughs are good ways to work the hams, just make sure you keep knee flexion to a minimum.

Goodfella9783 · 04-30-2007, 02:25 PM

Anyone know of any type of attachments? Like I was thinking of using high resistant bands, heavy weights that can fit around the ankle, ect. Just wondering if there are any obvious attachments out there specifically designed for ham curls. Just exploring

SheLifts · 04-30-2007, 02:49 PM

How about lying on your back with your feet one the floor, knees bent and doing hip raises? you can always add a plate on you hips to add resistance.

Bakerboy · 04-30-2007, 03:35 PM

Here are a few more ideas that you can easily do at home...

- Cleans and snatches
- Car pushing or sled dragging
- Glute ham raise- Place a pad on the floor (for your knees) in front of a loaded bb that is heavier than you are. Wrap a towel around the middle of the bar. Kneel on the pad with your feet hooked under the towel (butt facing the bar). When ready, bend forward with arms crossed (or bent in front of you- for safety reasons) and lower yourself down until your nose almost touches the floor, now raise yourself back up using your hamstrings.
- Single leg RDL's using db's
- DB swings
- Single leg curl rollouts using an exercise ball
- Single and double leg hops over or onto an object or jumping on the spot as high as you can pulling in you knees to your chest

Goodfella9783 · 04-30-2007, 03:54 PM

Quote:

Originally Posted by Bakerboy

Here are a few more ideas that you can easily do at home...

- Cleans and snatches
- Car pushing or sled dragging
- Glute ham raise- Place a pad on the floor (for your knees) in front of a loaded bb that is heavier than you are. Wrap a towel around the middle of the bar. Kneel on the pad with your feet hooked under the towel (butt facing the bar). When ready, bend forward with arms crossed (or bent in front of you- for safety reasons) and lower yourself down until your nose almost touches the floor, now raise yourself back up using your hamstrings.
- Single leg RDL's using db's
- DB swings
- Single leg curl rollouts using an exercise ball
- Single and double leg hops over or onto an object or jumping on the spot as high as you can pulling in you knees to your chest

Some great ideas. Thanks

04-30-2007, 01:26 PM	#1
Goodfella9783 Registered User Join Date: Dec 2004 Posts: 4,226	Leg curl Substitutes What could I do for leg curling rather than using the leg extension attachment section of home gyms? I've found that ankle weights don't really go high and can't really think of other curling exercises for the hamstrings. Any input?

04-30-2007, 01:59 PM	#4
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	Leg curls are an unnatural movement. The glutes and the hamstrings are never seperated in natural movements. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

04-30-2007, 02:13 PM	#7
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	RDL's and pull throughs are good ways to work the hams, just make sure you keep knee flexion to a minimum. fufu's 1337 Journal Your diet will set you free.

04-30-2007, 02:49 PM	#9
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	How about lying on your back with your feet one the floor, knees bent and doing hip raises? you can always add a plate on you hips to add resistance. Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

04-30-2007, 03:35 PM	#10
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Here are a few more ideas that you can easily do at home... - Cleans and snatches - Car pushing or sled dragging - Glute ham raise- Place a pad on the floor (for your knees) in front of a loaded bb that is heavier than you are. Wrap a towel around the middle of the bar. Kneel on the pad with your feet hooked under the towel (butt facing the bar). When ready, bend forward with arms crossed (or bent in front of you- for safety reasons) and lower yourself down until your nose almost touches the floor, now raise yourself back up using your hamstrings. - Single leg RDL's using db's - DB swings - Single leg curl rollouts using an exercise ball - Single and double leg hops over or onto an object or jumping on the spot as high as you can pulling in you knees to your chest No strength within, no respect without - Kasmiri Proverb

04-30-2007, 01:41 PM	#2
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Zercher-good Mornings and RDLs.

04-30-2007, 01:48 PM	#3
Goodfella9783 Registered User Join Date: Dec 2004 Posts: 4,226	Yeah I do deads but good mornings aren't too nice on my lower back. What is the Zercher type, just the barbell hanging rather than behind the neck? Thanks. Any hamstring isolation movements?

04-30-2007, 02:25 PM	#8
Goodfella9783 Registered User Join Date: Dec 2004 Posts: 4,226	Anyone know of any type of attachments? Like I was thinking of using high resistant bands, heavy weights that can fit around the ankle, ect. Just wondering if there are any obvious attachments out there specifically designed for ham curls. Just exploring

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