Exercise Substitution

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    Ryan Green

    If you are working out in a home gym with no access to lying or kneeling leg curl, what are the best exercise substitutes?

    Eric Falstrault

    Hey Ryan, there is the kneeling Glute ham raise, you just have to find someone to hold your feet or something heavy enough to hold you.

    There also the towel drags. Lying down, put your heels on a towel, lift your butt and drag the towel with your heels towards your butt.

    If you have access to a swill ball, you can also do the Swiss ball leg curl, same as the towel but now with a Swiss ball.

    You could do isometric contractions at different angles. If you have a band, seated leg curls (or lying) while the band is attached to something.

    Even slow tempo unilateral goodmornings holding something in your arms could be very challenging.


    Ryan Faehnle

    Eric has a great list there, but I’ll add one more. Chair walks. Find a swivel chair with wheels and attach a band to it. Using your heels, pull yourself forward with your hamstrings until you can’t any more, then control the return back to the start.

    Good luck!

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