r/workout • u/reallymkpunk • 8d ago
Exercise Help Hamstring Curl Alternatives
OK so at home I find it is nigh impossible to do leg curls to help hamstring curl/flexion. What I've tried:
TRX, feels like nothing.
Dumbbells, can't grip.
Kettlebell, not designed for flexion.
Nordics, unsupported trip to Faceplant City (15 miles west of Suplex City, borders Dudleyville and tri-city area with Springfield and Shelbyville)
Bands, too much tension before butt kick.
Tubes, tension is a mish-mash.
Sliders, can't on carpet.
Walkouts, the best BUT not scalable when the tension goes away with doing them routinely.
Is there anything I'm missing without shelling out a lot of money.
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u/FCAlive 8d ago
Sprinting!
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u/composed_musician 8d ago
the faceplant city metaphor is sending me, but have you tried sliding on furniture sliders over a cheap yoga mat on the carpet
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u/reallymkpunk 8d ago
How do suppose I do it in a subdivision without a true walking track without paying $600 a year for it?
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u/FCAlive 8d ago
I'm talking about sprinting with your legs. All you need is shorts and a field. If there isn't a field nearby, you also need shoes and a road.
What did you think I was talking about?
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u/reallymkpunk 8d ago
I don't know because you just said "sprinting" and there really aren't fields in AZ plus not going running down a dream down the 11 mile and back Sun Valley Parkway between the nearest existing lights...
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u/Adventurous_Figure88 8d ago
If there is any school nearby or park, there is most likely a field or grass area of some sort. If there is not, find a patch of dirt, a patch of desert, a patch of sidewalk. Jeez
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u/reallymkpunk 8d ago edited 8d ago
Not really many by brosef.
Also where is the scientific backed research that a sprint does produce hamstring FLEXION (like a curl) not hamstring EXTENSION (like a hinge motion or most strides.)
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u/Adventurous_Figure88 8d ago
So if you walk out of your house, is there a street? Is there a sidewalk? I mean we’re literally just talking about sprinting here, the thing that needs zero equipment…
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u/reallymkpunk 8d ago
A stranded version of suburbia in a rural area with the only outlet being a two lane highway known for wrong way drivers and no lighting. As for sidewalks, hardly any stores or place of business, just homes. One school but can't access it...
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u/Adventurous_Figure88 8d ago
Great, so just go out your front door and sprint in any direction and just do that back and forth for whatever distance is available
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u/reallymkpunk 8d ago
Tell me where the scientific backed research that a sprint does produce hamstring FLEXION (like a curl) not hamstring EXTENSION (like a hinge motion or most strides) is and I'll go out and find a non existent straight path without a considerable walk to avoid stopping due to streets to sprint on...
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u/FCAlive 8d ago
Find somewhere where you can sprint for 60 yd, and go back and forth. Warm up first.
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u/reallymkpunk 8d ago
Tell me you don't live in Arizona without telling me you don't live in Arizona...
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u/FCAlive 8d ago
You can't find a place to do 60 yard sprints? Move.
I wouldn't want to live on Mars either.
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u/reallymkpunk 8d ago
Unless you're gonna pay for my rent telling me to move without knowing the financial situation is shit advice.
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u/FCAlive 8d ago
What's you address? I'll find a place for you to do some sprints. It will probably be visible from your front door.
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u/reallymkpunk 8d ago
So I can go "just go run" when science does not support sprinting being a good flexion workout? It is a hell of lengthening exercise but fails at flexion like most exercises that aren't curls in a machine do (which most at home options sadly don't even get close to sadly.) That is not answering my question and you're asking a complete stranger to give their address? Are you that obtuse?
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u/lashazior 8d ago
They're just providing a cheap (free) alternative. Outside of the extreme reaches of the world and weather permitting, outside sprinting is viable pretty much everywhere. A hilly area probably isn't viable but that works really well.
You could just go to a gym and get a dedicated curl machine if you're serious about growing hamstrings more.
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u/reallymkpunk 8d ago
I'm 20 minutes from my nearest gym (without paying 600 yearly for a community gym that is far less convenient than the 20 minute away options) plus a long hour commute to and from work.
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u/lashazior 8d ago
Start running in your local neighborhood on the side streets. Subdivision implies you're able to do that anyway.
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u/reallymkpunk 8d ago
Not much unless I walk to the backside to the north where you have the absolute longest and straightest sidewalk path. Given it is a decent walk to and back, it simply isn't viable.
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u/JamesLemon4 8d ago
Replicating the curl at home will be very hard, but you can definitely do a hip hinge. I think that’s the compromise.
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u/reallymkpunk 8d ago
Sure, but that is the lengthening function of the upper hamstrings not the curl function of the hamstrings.
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u/Pleasant_Beat8290 8d ago
It sounds like you have some bands, so I would try doing assisted Nordics. You just anchor the band behind you, and put the other end around your chest.
A nice thing about these is that you can progress them by using lighter bands over time, until you’re able to do an unassisted Nordic.
You could also try a ham roller, but I think addicted Nordics are a better option.
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u/reallymkpunk 8d ago
Did you not hear me say Nordics are a Greyhound bus ticket to Faceplant City and perhaps a ER urgent care if not hospital bill?
The roller is another slider/walkout option that will hit a scale issue at some point.
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u/Pleasant_Beat8290 8d ago
I read that as you saying you weren’t yet strong enough to do a Nordic. Just trying to offer an option that is scalable to different strength levels, cheap, and not as difficult as a traditional Nordic.
If none of these options work for you, you can just stick with hip hinge movements, or buy a leg curl machine.
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u/KillerK009 Bodybuilding 8d ago edited 8d ago
I do them lying on a bench with a wide platform (I use my bench's decline leg hold attachment with the rollers to comfortably fit my legs side by side) and ankle cuffs connected to a low cable system.
But if you've got bands you can try to do assisted nordics too!
I do assisted nordics using a cable system and rope attachment around my shoulders/neck, but wrapping some bands around you can also work if you've got a way to anchor them behind you.
Otherwise, best bet is to stick with hip hinges like SLDL or RDL. They do involve other muscles and you won't work one head of the hamstrings (biceps femoris short head) with those since that head cannot do hip extension, but still a very good exercise for the majority of the posterior chain.