Blast your hammies without doing a single leg curl by performing other exercises that require hip extension in combination with knee flexion, the two primary actions of the hamstring muscles. Romanian deadlifts, kickbacks and leg presses all target the hamstrings and in no way resemble the hamstring curl. You'll also get to work your glutes, lower back, quadriceps and calves for a comprehensive lower body workout that won't promote muscle imbalances.
Romanian Deadlift
The Romanian deadlift exercise targets the hamstrings through extension of the hips. Extension of the hip refers to the movement of your hip backwards. Knee flexion also occurs as you bend your knees. The deadlift requires the use of a barbell.
To start the exercise, grasp the barbell with your hands shoulder-width apart and hold the barbell in front of you with your arms straight. Stand up tall and bend your knees slightly. Place your feet hip-width apart and point them straight. Hinge forward at the waist and push your hips back as you lower the barbell toward the floor. Look forward and keep your spine straight. Raise your upper body and the barbell back up to stand straight again. The arms should remain relaxed during the exercise and shouldn't try to lift the barbell, just hold it in place so your legs have additional weight to lift as you stand up.
Resistance Band Kickbacks
A resistance band or cable provides your hamstrings with something to push against while you do band kickbacks. The knee joint doesn't move for this exercise so there is no knee flexion, but you will extend your hip as you kick your leg back. This movement is what utilizes the hamstrings. Also, since you are working one side at a time you get to isolate each hamstring to ensure they work independently.
Start the exercise by standing with your feet hip-width apart on the band. Hold the ends of the band in each hand with your arms at your sides. The more you bend your elbows to pull against the band, the greater the tension of the band and the harder your hamstrings will have to work to do the exercise. Shift your weight onto your left foot and then extend your right foot back. The band should be looped under the arch of your shoe so you'll have to push against the resistance of the band with your leg muscles. Your upper body should lean forward as your leg moves back. Repeat with the left leg.
Leg Presses
The leg presses exercise is performed on a leg press machine. It works the glutes, hamstrings, quads and calves, according to the Aerobics and Fitness Association of America (AFAA). Begin by sitting on the machine and placing your feet on the foot rest with the knees bent at 90 degree angles. Press your lower back against the backrest. Then, press your legs straight and extend your hips. The feet should be parallel to each other and pressed flat against the foot rest. Finish the exercise by bending your knees back to 90 degree angles.
References
- Bodybuilding: Romanian Deadlifts
- Shape Fit: Band Kickbacks
- "A Guide to Personal Fitness Training: Aerobics and Fitness Association of America;" Mary Yoke, MA; 2003
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