Alternating Hamstring Sky Punch Curl
Tone your hamstrings & get your heart pumping! A fun, dynamic exercise that combines a hamstring curl with an upper body punch.
The Alternating Hamstring Sky Punch Curl mainly works the hamstrings, with help from the biceps and core. No equipment needed: it uses just your bodyweight.
Alternating Hamstring Sky Punch Curl Muscles Worked
Primary
Hamstrings
Secondary
Biceps (biceps brachii); Abdominals (rectus abdominis)
Alternating Hamstring Sky Punch Curl Variations and Alternatives
How to do the Alternating Hamstring Sky Punch Curl
Alternate Hamstring Curl Sky Punch
Positioning:
Stand upright with your feet shoulder-width apart.
Engage your core and keep your posture straight.
Bend your arms at the elbows and bring your hands up to shoulder height, palms facing forward.
Movement:
Lift your right leg behind you, bending the knee so your heel approaches your glutes. This is your starting position.
As you curl your right leg, simultaneously punch both arms upward towards the sky, extending them fully while keeping your elbows slightly bent.
Hold for a brief moment at the top of the movement.
Lower your right leg back to the starting position while bringing your arms back down to shoulder height.
Repeat the movement on the left leg, alternating between legs with each repetition.
Aim for a smooth, controlled motion throughout the exercise.
Perform 10-15 repetitions on each leg, depending on your fitness level.
Tips:
Keep your movements fluid and your core engaged to maintain balance.
Focus on proper form over speed to maximize the effectiveness of the exercise.
Adjust the number of repetitions as needed based on your comfort and fitness level.
Alternating Hamstring Sky Punch Curl FAQs
What muscles does the Alternating Hamstring Sky Punch Curl work?
The Alternating Hamstring Sky Punch Curl mainly works the hamstrings, with help from the biceps and core. The main muscles are the hamstrings.
What equipment do you need for the Alternating Hamstring Sky Punch Curl?
None. The Alternating Hamstring Sky Punch Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Hamstring Sky Punch Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Hamstring Sky Punch Curl variations and alternatives?
Similar exercises include the Alternating Arm & Hamstring Lift, Alternating Hamstring Curl Jack, Alternating Overhead Hamstring Clap Curl and Alternating Hamstring Pulldown Curl.
Training calculators
Work out the numbers behind your training before your next session.