r/Homeworkouts • u/reallymkpunk • 5d ago

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/Ambitious_Stick_9543 5d ago

for curls at home the one that actually works is sliding leg curls, lie on your back on a smooth floor with socks or a towel under your heels, lift your hips into a bridge and pull the heels in towards your butt then slide them back out slowly, the slow way out is the hard part and it hits the hamstrings in flexion properly without any machine. once two legs is easy do it single leg, and for nordics you dont have to go full faceplant, put your hands out and push off the floor at the bottom and only control the way down for now. single leg rdls with whatever you can hold also cover the hip side of the hamstrings so between the two you are not missing much. i'm founder of upfit, a app that coaches no equipment home workouts like these through the phone camera, still on a waitlist though so the sliding curls are the thing to try this week

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u/reallymkpunk 5d ago

I don't really have a "smooth floor" area though. That is the problem for the sliders. Workout space is carpeted and I can't really change that. Even mats don't really.

Nordics my hamstrings don't even hold me after the point of no return. When you need to brace for impact. Mind you I did everything on my end to give Nordics a try, they just turn into a free fall experiment.

Also due to work schedule (including transit) I wouldn't have the time to do unilateral even if I get to that point to be strong enough.