The Process: Leg curl without a machine

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There are many popular exercises that use gym equipment, but if you don’t have a membership or can’t get there, Brigette Williams with Living Balanced showed how to do a prone leg curl at home.

She says to get the same effect, you must first figure out what motion it creates and what muscles it requires.

A prone leg curl targets the hamstrings, for example. If you’re doing it at home, try using sliders or a stability ball. Or you can lay on the floor and hold a weight between your feet.

She says heavier weight might require a gym, but the alternatives are still a good option.