Alternating Hamstring Punch Curl
Tone your hamstrings and get your heart pumping with this dynamic exercise! Combines a hamstring curl with a punch for added core work.
The Alternating Hamstring Punch Curl mainly works the hamstrings and core, with help from the glutes & hips and back. No equipment needed: it uses just your bodyweight.
Alternating Hamstring Punch Curl Muscles Worked
Primary
Hamstrings; Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Alternating Hamstring Punch Curl Variations and Alternatives
How to do the Alternating Hamstring Punch Curl
Alternating Hamstring Curl with Punch
Starting Position:
Stand tall with your feet shoulder-width apart.
Keep your core engaged and your chest lifted.
Your arms should be bent at the elbows and positioned in front of you, as if preparing to punch.
Hamstring Curl Movement:
Shift your weight onto your right foot.
Bend your left knee and bring your heel towards your glutes (hamstring curl).
Hold this position for a moment.
Punch Movement:
As you curl your left heel up, simultaneously extend your right arm forward in a punching motion.
Keep your left arm in a guard position close to your body.
Return to Starting Position:
Lower your left foot back to the ground and return your right arm to the guard position.
Shift your weight onto your left foot.
Repeat:
Bend your right knee to perform another hamstring curl.
Extend your left arm forward in a punch.
Continue alternating sides for a set number of repetitions or for a duration of time (e.g., 30 seconds to 1 minute).
Tips:
Keep your movements controlled to maintain balance.
Focus on engaging your hamstrings during the curl and your core throughout the exercise.
If using dumbbells, hold them at your sides while performing the exercise.
Alternating Hamstring Punch Curl FAQs
What muscles does the Alternating Hamstring Punch Curl work?
The Alternating Hamstring Punch Curl mainly works the hamstrings and core, with help from the glutes & hips and back. The main muscles are the hamstrings and rectus abdominis.
What equipment do you need for the Alternating Hamstring Punch Curl?
None. The Alternating Hamstring Punch Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Hamstring Punch Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Hamstring Punch 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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