Swaps for
Leg curl machine
Isolates the hamstrings. A smooth floor and a towel get you surprisingly close.
WorksHamstrings
What do you have?
Closest matchBodyweight
Sliding leg curl
Lie on your back with heels on sliders or a towel, lift your hips, then slide your heels in and out.
Gear you'll need
Exercise sliders
A towel on a smooth floor works too
Store link coming soon
Beginner friendlyDumbbells
Single-leg Romanian deadlift
Hinge at the hips on one leg with a soft knee, lowering the weight along your shin, then stand tall.
Gear you'll need
Adjustable dumbbells
One pair replaces a whole rack
Store link coming soon
Budget pickStability ball
Stability ball hamstring curl
Heels on the ball, hips lifted, roll the ball toward you and back out with control.
Gear you'll need
Stability ball
Pick the size for your height
Store link coming soon
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General fitness information, not medical advice. If you're new to an exercise or have an injury, check your form with a qualified trainer.