Alternating Hamstring Curl Jack
Explosive cardio move! Jump, curl your hamstrings, and elevate your heart rate. A fun, effective way to build lower body strength and coordination.
The Alternating Hamstring Curl Jack mainly works the hamstrings and glutes & hips, with help from the core and quads. No equipment needed: it uses just your bodyweight.
Alternating Hamstring Curl Jack Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Alternating Hamstring Curl Jack Variations and Alternatives
How to do the Alternating Hamstring Curl Jack
Alternating Hamstring Curl Jack (Plyometrics)
Starting Position:
Stand with your feet hip-width apart and arms relaxed at your sides.
Engage your core to maintain balance.
**Movement 1. Jump and Curl: Jump slightly off the ground, bringing your knees up towards your chest as you do.
Swing Arms: As you jump, swing your arms overhead for momentum. Ensure your palms are facing each other.
Land Softly: As you land, lower your legs back to the starting position while controlling your movement to avoid injury.
Repeat: Alternate by jumping and curling one leg while extending the other leg, then switch legs.
Breathing:
Inhale as you prepare to jump.
Exhale forcefully while jumping and curling your hamstring.
Tips for Beginners:
Start slow to build coordination before increasing speed.
Focus on your landing to absorb the impact softly to protect your joints.
If you find the jumping too challenging, practice the curl motion without the jump first.
Alternating Hamstring Curl Jack FAQs
What muscles does the Alternating Hamstring Curl Jack work?
The Alternating Hamstring Curl Jack mainly works the hamstrings and glutes & hips, with help from the core and quads. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Alternating Hamstring Curl Jack?
None. The Alternating Hamstring Curl Jack is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Hamstring Curl Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Hamstring Curl Jack variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Arm & Hamstring Lift, Alternating Overhead Hamstring Clap Curl and Alternating Hamstring Pulldown Curl.
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