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  1. #1
    Unawared User ArnoldS1995's Avatar
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    Alternative to standing leg curl?

    Thinking of starting FST-7 hamstrings but there's no standing leg curl machine at my gym. Any alternatives?


    FST-7 Program-
    Hamstrings:

    Lying Leg Curls: 4 sets of 10-15 reps
    Stiff-legged Deadlift: 4 sets of 10-12 reps
    *Standing Leg Curls: 4 sets of 10-15 reps
    Seated Leg Curls: 7 sets of 10-15 reps

    There is this multi station but i don't have "ankle straps" as what they say i need.
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  2. #2
    LBD Tyrbolift's Avatar
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    Originally Posted by ArnoldS1995 View Post
    Thinking of starting FST-7 hamstrings but there's no standing leg curl machine at my gym. Any alternatives?


    FST-7 Program-
    Hamstrings:

    Lying Leg Curls: 4 sets of 10-15 reps
    Stiff-legged Deadlift: 4 sets of 10-12 reps
    *Standing Leg Curls: 4 sets of 10-15 reps
    Seated Leg Curls: 7 sets of 10-15 reps

    There is this multi station but i don't have "ankle straps" as what they say i need.
    in b4 glute ham raise

    Honestly, the lying leg curl is very similar. imo what that shows is practically overkill for someone at 15. If you really want, just do 5 sets of each instead of 4. Overworking hams is one thing I'd be cautious about, having torn a hamstring ligament myself.

    It's really the most serious injury I ever sustained in many years of lifting.
    Time To Re-Schedule
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  3. #3
    Unawared User ArnoldS1995's Avatar
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    Originally Posted by Tyrbolift View Post
    in b4 glute ham raise

    Honestly, the lying leg curl is very similar. imo what that shows is practically overkill for someone at 15. If you really want, just do 5 sets of each instead of 4. Overworking hams is one thing I'd be cautious about, having torn a hamstring ligament myself.

    It's really the most serious injury I ever sustained in many years of lifting.
    Have been having second thoughts. Maybe I'll try it later on when I get more mass on legs and think they can take it. Thanks for the answer and advice will take it.
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  4. #4
    Registered User Arielnicoler's Avatar
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    No such thing as over training!!! Use cables and attach them to your ankle. Keep your leg straight and kick back. Not a good description but yeah
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  5. #5
    Registered User mr.average's Avatar
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    Join date Dec 2013 ,first post no such thing as overtraining.

    No such thing as over posting
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  6. #6
    Registered User TheGymWits's Avatar
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    Try the Nordic Hamstring Curl
    Ryan George
    host of the GymWits Podcast
    www.TheGymWits.com
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  7. #7
    Registered User TheShadowMan's Avatar
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    Barbell good mornings are my #1 pick for hamstring work. Stiff leg deadlifts, glute ham raises, and good mornings have beeny the most effective I can think of for direct hamstring work(in my case).
    PR's
    ------

    Bench - 200
    Deadlift - 305
    Squat - 230
    Press - 150
    Pullup - 10
    Bent row - 200
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