Alternating Hamstring Double-Kick Curl
Tone your hamstrings with this dynamic curl! Kick, curl, and alternate for a powerful lower body workout.
The Alternating Hamstring Double-Kick Curl mainly works the hamstrings, with help from the glutes & hips, lower back and core. No equipment needed: it uses just your bodyweight.
Alternating Hamstring Double-Kick Curl Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Alternating Hamstring Double-Kick Curl Variations and Alternatives
How to do the Alternating Hamstring Double-Kick Curl
Begin by standing straight with your feet hip-width apart.
Engage your core and maintain a straight back throughout the exercise.
Shift your weight onto your left foot and start by curling your right heel towards your glutes, performing a hamstring curl.
As soon as your heel is close to your glutes, extend your leg back out in a controlled kicking motion, keeping your knee at the same height.
Without placing your right foot back on the ground, curl your heel towards your glutes again for a second kick.
After the second kick, return your right foot to the starting position and shift your weight to perform the same motion with your left leg.
Alternate legs with each repetition, performing an equal number of curls on each side.
Maintain control and balance throughout the exercise, avoiding any swinging motion.
Remember to perform a proper warm-up before this exercise and stretch your hamstrings adequately after your workout to prevent injury and improve flexibility.
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Alternating Hamstring Double-Kick Curl FAQs
What muscles does the Alternating Hamstring Double-Kick Curl work?
The Alternating Hamstring Double-Kick Curl mainly works the hamstrings, with help from the glutes & hips, lower back and core. The main muscles are the hamstrings.
What equipment do you need for the Alternating Hamstring Double-Kick Curl?
None. The Alternating Hamstring Double-Kick Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Hamstring Double-Kick Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Hamstring Double-Kick Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Arm & Hamstring Lift, Alternating Hamstring Curl Jack and Alternating Overhead Hamstring Clap Curl.
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