4 Hamstring Curls You Can Do at Home!

Hamstring curls are super effective and a great exercise you can learn if you're looking to build strong hamstrings, work your leg muscles, and define your glutes simultaneously.

Most people use expensive equipment, like leg curl machines, to practice this popular exercise at the gym. But while leg curl machines are incredible for building stronger leg muscles, this is also an easily adaptable exercise that you can perform almost anywhere. All you need are a few pull up assist bands!

Here are 4 hamstring curl exercises that you can learn in the comfort of your own home!

What do hamstring curls do?

Hamstring curls (also referred to as leg curls) are an effective leg exercise that primarily targets - you guessed it! - the hamstrings. This great exercise will also work other leg muscles and your glutes (it's excellent for helping build up the booty on leg day).

The basic movement involves extending your heels towards your glutes as you bend your knees. The rest of your body stays tense but does not move while you perform the exercise. In the gym, people usually practice hamstring curls on a leg curl machine, which provides different weights and helps keep your back straight while you curl your hamstrings.

If you can't go to the gym, you can still learn how to do hamstring curls using pull up assist and resistance bands for an effective leg day work out from the comfort of your bedroom or living room. You can fit the pull up assist bands in your bag or purse and take them anywhere without the need for bulky equipment or a gym membership!

How effective are hamstring curls?

Hamstring curls are incredibly effective at targeting the hamstrings and secondary muscles such as the calves, quads, and glutes. The exercise is very effective at building muscles as well as defining existing muscles.

Using stronger resistance bands when practicing leg curls will help build bigger muscles while performing lots of repetitions that can help burn fat and define your muscles. The many different muscle variations allow you to work on several areas of the legs for a more targeted circuit.

While targeting the leg muscles and glutes, hamstring curls are also effective at strengthening your joints. Hamstring curls engage your knees, and some variations will engage your hips too. Keeping your back straight through the exercise improves posture and strengthens back muscles. Targeting joints and muscles associated with everyday movements will help you avoid unnecessary injuries from simple tasks such as lifting or even walking up the stairs.

Hamstring curls are a useful exercise for both athletes and anyone who is simply looking to improve their strength and fitness. Hamstring curls performed using resistance bands make for an excellent warm-up on leg day, before moving onto heavier weight machines or more strenuous home exercises. Still, they can also make for an effective standalone exercise.

Hamstring curl exercises you can learn at home!

You can learn the following hamstring curl exercises in your living room using a resistance band and a stability ball. You can perform these exercises individually, as part of a more extensive leg day routine, or use all 4 exercises to create an effective circuit that targets your hamstrings.

We recommend stretching and light cardio before you commence any workout. If you're finding the exercises too easy, you can swap your resistance band to a heavier resistance level that offers more tension to work your hamstrings.

Aim for at least 8 repetitions and 3 sets when practicing these hamstring exercises at home.

#1 Seated Hamstring Curls

1. Select a resistance band with an appropriate strength for your fitness, and loop one end around sturdy support on the floor.
2. Sit on a stable chair in front of the support. Loop the other end of the resistance band around both ankles.
3. Keeping your feet together, bend your knees, and extend your heels backward.
4. Raise your legs back towards the start position, until your legs are parallel with the floor.
5. Keep your back straight through the exercise.
6. Repeat the exercise for the desired number of repetitions.

#2 Standing Hamstring Curl with Resistance Band

1. Stand with your feet loosely apart and your back straight. Place your hands on your hips or the back of a chair for support.
2. Loop a small resistance band around both ankles.
3. Raise your left heel backward towards your glutes while bending your knee.
4. Return your left leg to the start position.
5. Repeat for the desired number of repetitions, then switch and perform the exercise on your right leg.

#3 Stability Ball Hamstring Curl

1. Lie flat on your back, with both legs raised and your feet resting on a stability ball. Keep your arms held flat on the floor for support.
2. Straighten your legs, then raise your hips towards the ceiling while bending your knees. Keep your feet on the stability ball while rolling it towards your body.
3. Roll your feet and the stability ball back to the start position.
4. Repeat the exercise for the desired number of repetitions.

#4 Prone Hamstring Curl

1. Loop one end of the resistance band around sturdy support on the floor to begin the prone (or lying) hamstring curl.
2. Lie down on the floor in a prone position on your stomach.
3. Loop the other end of the resistance band around both ankles.
4. Bend your knees to pull your feet towards your back.
5. When they have reached a right angle, return your feet to the start position.
6. Repeat for the desired number of repetitions.

Work those hammies!

Hamstring curls are the best exercise you can practice if you're looking to build strong leg muscles while also defining your glutes. With all the alternative leg curl exercises you can do at home, you don't have to use a leg curling machine at the gym. Add hamstring curls to your next leg day workout and enjoy stronger legs!