The hamstring curl is an isolation exercise, meaning that the movement occurs primarily at one joint --- in this case, the knee. No other exercise can work the exact same muscles as the hamstring curl, except variations of this exercise. Other exercises also work the hamstrings, but they work other muscles that a hamstring curl doesn't.
Hamstring Curl Exercise
The hamstring curl, or leg curl, is often done on a machine, either lying or seated. You lie on your stomach and place your ankles under a pad. Pull your feet towards your buttocks. For the seated version, start with your legs parallel to the ground and press the weight under you.
The hamstrings are the primary movers, but other muscles, mostly those in your lower leg and calf region, assist during the exercise, according to the ExRx website.
Variations
Variations of the machine hamstring curl work the same muscles. You can perform leg curls standing, seated or lying down with resistance bands. Place a dumbbell or medicine ball between your feet and lie prone on a bench to perform hamstring curls. Use an ankle attachment to do cable leg curls either standing or lying on a bench. Each variation will give the exercise a slightly different feel, but will still target the same muscles.
Other Hamstring Exercises
Several other exercises beside a leg curl target the hamstrings. Straight-leg deadlifts are a popular hamstring exercise. Stand upright with your feet hip-width apart, the American Council on Exercise instructs. Hold a barbell or dumbbells in front of your thighs. Push your hips back, lowering your torso toward the floor while keeping your back straight. Don't bend your knees. Stop when you feel a slight stretch in your hamstrings, then reverse the motion, pulling your hips in and standing back up.
The hamstrings are also involved in step-ups, lunges and squats.
Muscles Worked
Although these other exercises target the hamstrings, they work different muscles than leg curls. Deadlifts work the hamstrings through the hip joint, not the knee joint. They target your glutes and low back, as well as your hamstrings. Exercises such as squats and lunges involve both hip and knee articulation. Beside your hamstrings, these exercises target the quadriceps, glutes and calf muscles.
The hamstring curl involves only knee flexion. Other hamstring movements, except variations of the leg curl, occur at just the hip or the hip and knee, which is why they cannot exactly duplicate the hamstring curl.
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