T Nation

Subsitution for Hamstring Curls? (Not RDLs)

Hey guys, I already have lots of Hip initiated hamstring work in my program, but my current gym doesn’t have a hamstring curl (its more of a powerlifter/athletes gym) and i want to do some hamstring work from knee flexion as well.

What are some good alternatives? yogies, Russian leg-curls, anyone have much experience with those?

Thanks

Do you have access to a GHR station?

[quote]kgildner wrote:
Do you have access to a GHR station?[/quote]

no, closest thing is a roman-chair

Hmmm… Or even a decline bench? I find that I can also perform GHR by wedging my ankles underneath the bottom foot rolls and kneeling on something soft (folded up towel or yoga mat will do).

Band hamstring curls
Plate slides

Hang from a chinning bar. Have a partner place a dumbbell between your feet. Curl it up toward your ass without bringing your knees up. You’ll feel a really nice contraction of the hams.

[quote]tork94 wrote:
Hey guys, I already have lots of Hip initiated hamstring work in my program, but my current gym doesn’t have a hamstring curl (its more of a powerlifter/athletes gym) and i want to do some hamstring work from knee flexion as well.

What are some good alternatives? yogies, Russian leg-curls, anyone have much experience with those?

Thanks[/quote]
By russian leg curls you mean ‘natural glute ham raises’?

use the knee pads on a pulldown to anchor your legs for glute-ham raises

[quote]DSSG wrote:

[quote]tork94 wrote:
Hey guys, I already have lots of Hip initiated hamstring work in my program, but my current gym doesn’t have a hamstring curl (its more of a powerlifter/athletes gym) and i want to do some hamstring work from knee flexion as well.

What are some good alternatives? yogies, Russian leg-curls, anyone have much experience with those?

Thanks[/quote]
By russian leg curls you mean ‘natural glute ham raises’?[/quote]

yes, i believe they are the same thing

[quote]tork94 wrote:

[quote]DSSG wrote:

[quote]tork94 wrote:
Hey guys, I already have lots of Hip initiated hamstring work in my program, but my current gym doesn’t have a hamstring curl (its more of a powerlifter/athletes gym) and i want to do some hamstring work from knee flexion as well.

What are some good alternatives? yogies, Russian leg-curls, anyone have much experience with those?

Thanks[/quote]
By russian leg curls you mean ‘natural glute ham raises’?[/quote]

yes, i believe they are the same thing
[/quote]
Pretty nice exercise to put in place of something like glute ham raises, (or leg curls) and can use plates to add difficulty once body weight is too light.

lie down face down on a bench and put a bench behind you where your feet would be kind of forming a T, then just squeeze a dumbbell between your feet and do hamstring curls with the dumbbell. I’ve seen David Henry doing these and they give you a great feel in the hamstring

Thanks for all the suggestions. I think i have decided to go with the natural glute-ham raise. seems like the most specific for strength and I think it looks pretty bad ass when done properly.

Valslide leg curls (you can use some furniture mover thingies instead, I think they are cheaper)

^ for these you could add a mini band around your ankles for more resistance. Not much of an eccentric movement IME until you add a mini band

Swiss ball leg curls work surprisingly well for a movement that’s considered more for rehab.

^ Obviously as you keep doing them you can only load it so much (i.e. you can’t) and do so many reps before the movement becomes useless/you get too stronk

[quote]Iron Dwarf wrote:
Hang from a chinning bar. Have a partner place a dumbbell between your feet. Curl it up toward your ass without bringing your knees up. You’ll feel a really nice contraction of the hams. [/quote]

This one.

Since we’re talking leg machines and options here, I hope the OP won’t mind a quick hijack:

What is that first machine JM uses there? I don’t think I’ve ever seen it before…? Is it just a hack squat with an adjustable back?

[quote]The3Commandments wrote:
Since we’re talking leg machines and options here, I hope the OP won’t mind a quick hijack:

What is that first machine JM uses there? I don’t think I’ve ever seen it before…? Is it just a hack squat with an adjustable back?[/quote]

That machine is what almost every gym I’ve ever been to has labeled as a Hack Squat. I personally hate them, as they just don’t fit well with my leverages, but the one or two times I’ve used the 2nd one shown in the video, I’ve absolutely loved it.

Yeah, the second one is a hack squat…I’ve just never seen that first one before. And I wantzzzz!

[quote]The3Commandments wrote:
Yeah, the second one is a hack squat…I’ve just never seen that first one before. And I wantzzzz![/quote]

Yeah, the one you want (and I hate) pretty sure it’s called something weird, like ‘Linear Hack Squat Machine’. All the one’s I’ve used are Hammer Strength, just a FYI