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Leg curls are an unnatural movement. The glutes and the hamstrings are never seperated in natural movements.
Yeah I do deads but good mornings aren't too nice on my lower back. What is the Zercher type, just the barbell hanging rather than behind the neck? Thanks. Any hamstring isolation movements?
Here are a few more ideas that you can easily do at home...
- Cleans and snatches
- Car pushing or sled dragging
- Glute ham raise- Place a pad on the floor (for your knees) in front of a loaded bb that is heavier than you are. Wrap a towel around the middle of the bar. Kneel on the pad with your feet hooked under the towel (butt facing the bar). When ready, bend forward with arms crossed (or bent in front of you- for safety reasons) and lower yourself down until your nose almost touches the floor, now raise yourself back up using your hamstrings.
- Single leg RDL's using db's
- DB swings
- Single leg curl rollouts using an exercise ball
- Single and double leg hops over or onto an object or jumping on the spot as high as you can pulling in you knees to your chest