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    Registered User joe236's Avatar
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    Question What can I substitute for leg curls

    I have barbells and dumbbells at home, what can I substitute for leg curls?
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    Moderator SuffolkPunch's Avatar
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    Hmm, that's tricky.

    If you were to get bands, you could hang them from a pullup bar and put your heel into them while lying on the floor (I do one leg at a time this way).

    There is also this:
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    Dumbell leg curls - lie prone on bench or floor and hold dumbbell between your feet and curl

    Disc slider curls - buy disc sliders and lie on back with hips raised and feet on sliders and curl in

    Yoga ball curls - lie on back and raise hips and place heels on yoga ball and curl in rolling the ball toward your butt
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    Registered User joe236's Avatar
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    Would straight leg deadlifts work? Also is there any substitution for leg extensions?
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    Moderator SuffolkPunch's Avatar
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    Yes, SLDL or RDL both work - I do leg curls as well because the hamstring is not fully trained unless you isolate knee movement (it is a bi-articulate muscle - spans both the knee and hip joint).

    Sissy squats is a good quad isolation - I use a safety rail on the power cage to assist with balance - but also to resist myself on the way up
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    Registered User joe236's Avatar
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    Some programs say leg press what could I switch for that
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    Originally Posted by joe236 View Post
    Some programs say leg press what could I switch for that
    Hack squat - lift the bar from the floor behind the legs. Focus on keeping the butt low, don't lever the bar up by leaning, otherwise it becomes like a reverse deadlift.
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    Registered User joe236's Avatar
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    Ok thx I was looking at the program thread do you have any good recommendations cuz there’s a ton over there, Lyle McDonald’s bulking routine seemed pretty popular tho
    Last edited by joe236; 03-12-2021 at 04:22 PM.
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    Han shot first! TolerantLactose's Avatar
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    Swiss ball leg curls
    Nordic curl negatives
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    Registered User joe236's Avatar
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    Originally Posted by TolerantLactose View Post
    Swiss ball leg curls
    Nordic curl negatives
    How do you progress with those, same question for sissy squats
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    Registered User pandaboy89's Avatar
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    It’s called squats
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by joe236 View Post
    How do you progress with those, same question for sissy squats
    They're isolations. As long as you put good effort in each time - and make progress with main compounds it doesn't really matter.
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    stiff legged dead lunges good mornings deadlifts
    Originally Posted by joe236 View Post
    I have barbells and dumbbells at home, what can I substitute for leg curls?
    https://www.youtube.com/watch?v=94fe6xvYbVY
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    Everyones pretty much covered the options ^^^above.
    The stability ball leg curl is a killer.
    If your gym has a glute/ham raise bench you could try those but review technique first most people turn it into a back raise.
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