Alternating Hamstring Curl Kick
Torch your hamstrings & glutes with this dynamic move! Alternating curls & kicks build strength & improve balance. Feel the burn!
The Alternating Hamstring Curl Kick mainly works the hamstrings, with help from the glutes & hips, calves / shins and core. No equipment needed: it uses just your bodyweight.
Alternating Hamstring Curl Kick Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
Alternating Hamstring Curl Kick Variations and Alternatives
How to do the Alternating Hamstring Curl Kick
Begin by standing straight with your feet shoulder-width apart. Keep your arms bent comfortably in front of you or on your hips for balance.
Shift your weight onto one leg, keeping your knee slightly bent for stability.
Lift your opposite foot off the ground and bend your knee to bring your heel toward your glutes, engaging your hamstring muscles.
Then, extend your leg backward in a kicking motion, squeezing your glutes at the end of the movement without arching your back.
Return your leg to the starting position with control, and without placing your foot back on the ground.
Repeat the motion for a set number of repetitions.
Switch legs and perform the same number of repetitions on the other side.
Continue alternating legs for the desired number of sets.
Make sure to keep your core engaged throughout the exercise to maintain balance and stability. Also, perform the kicks with controlled movements to prevent any swinging or jerking motions that could lead to injury.
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Alternating Hamstring Curl Kick FAQs
What muscles does the Alternating Hamstring Curl Kick work?
The Alternating Hamstring Curl Kick mainly works the hamstrings, with help from the glutes & hips, calves / shins and core. The main muscles are the hamstrings.
What equipment do you need for the Alternating Hamstring Curl Kick?
None. The Alternating Hamstring Curl Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Hamstring Curl Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Hamstring Curl Kick variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Donkey Kick, Alternating Arm & Hamstring Lift and Alternating Hamstring Curl Jack.
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