Alternative for Leg Curls?

[Tandtroll94]

So, as the titles says, I need some alternative exercise(s) for leg curls as my gym doesn't have the necessary machine.
Also, my gym instructor is always nagging me that I shouldn't do squats because it's not a good exercise for a beginner. I'm working out for almost a month and from what I have read on the internet, squat seem to be a godly exercise.

I should also mention that I'm going to workout my legs for the first time today and these are the exercise that I have come up with...

Squats
Legs Press + [Super-Set] Calves Press
Leg Extensions
Leg Curls
Standing Calve Raises
Walking Lunges

Good enough?

[Neroo]

Do stiff legged deadlifts, there a compound movement and probably the best exercise for your hamstrings if done right, def trumps leg curls. Your gym instructor prob thinks you cant squat with good form since your a beginner so he's telling you to not do them. Learn how to squat with proper form and incorporate them into your workout, that's what I'd do.

[Tandtroll94]

Do stiff legged deadlifts, there a compound movement and probably the best exercise for your hamstrings if done right, def trumps leg curls. Your gym instructor prob thinks you cant squat with good form since your a beginner so he's telling you to not do them. Learn how to squat with proper form and incorporate them into your workout, that's what I'd do.

Can I start off with just an empty barbell to learn the form correctly? My instructor despises squats, not because I'm a beginner or anything. I really don't want him to come in the way of my routine.

[Tandtroll94]

Bump.

[Engineer_Guy]

Do Romanian deadlifts instead. It's not the same movement but it will hit the hamstrings.

[Tandtroll94]

Never mind guys. As it turns out, my gym actually has this machine. I didn't notice it.

[BringtheNoise]

That's an awful lot of stuff for a beginner. I would just squat 3x a week, deadlift 1x or 2x a week and leave it at that. Need to get your motor function down.

[k9pit]

For a beginner squats would likely be the main thing to focus on.

If keeping it simple is the mantra. There's always leg presses.

The last thing I'd advocate for a beginner is stiff leg dead lifts.

[Engineer_Guy]

The last thing I'd advocate for a beginner is stiff leg dead lifts.

lol wut?

[Xuaxace]

Glute ham raise

[k9pit]

lol wut?

In my opinion, more injury potential for a beginner.

[speedjason]

leg curl is not quite the same as dead lift or stiff leg dead lift tho.

[tidnab]

How are you supposed to learn how to squat if your instructor won't let you do them? I know you're a beginner, but the only way you're going to stop being a beginner is learning the exercises you "aren't allowed" to do.

[imasavage]

Can I start off with just an empty barbell to learn the form correctly?

This is what you should always do.

[Engineer_Guy]

In my opinion, more injury potential for a beginner.

Might as well just not have them squat or conventional deadlift or bent over row or overhead press. All those lifts carry the same amount of risk.

[Pakina]

EG if we're talking about beginning with an empty barbell, a basic dead/squat would have a lower risk for injury than a stiff-legged-dead or bent-over-row, just due to leverage and stuff. More of an upright posture and less stretch on the hams.

[zakatak333]

when you do standing barbell calf raises, hold the bar like a deadlift and use double overhand grip this will help your grip

theres power squat and olympic squat, be sure to know the difference between them and how to perform them properly

don't be embarassed to use an extremely light weight, or no weight, when learning the olympic squat, it took me weeks to gain the flexibility necessary for olympic squatting. also don't be afraid to use challenging weights...you might be surprised how fast your squat improves. always push yourself. good luck

ps: i would ditch the leg press, leg extension and lunges but thats just me