Quadruped Leg Curl
Target your hamstrings with the Quadruped Leg Curl! A great bodyweight exercise to sculpt your posterior chain.
The Quadruped Leg Curl mainly works the hamstrings, with help from the glutes & hips, lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Quadruped Leg Curl Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Quadruped Leg Curl Variations and Alternatives
How to do the Quadruped Leg Curl
Start on your hands and knees on a comfortable surface, with your hands directly under your shoulders and knees under your hips. This is the quadruped position.
Keep your spine neutral and engage your core to provide stability throughout the movement.
Lift one leg off the ground and flex the knee, bringing your heel towards your buttocks. Keep the other leg and the hands firmly planted.
Hold the peak position briefly, ensuring you feel the contraction in your hamstring.
Slowly extend the leg back to the starting position without letting your knee touch the ground.
Perform the desired number of repetitions before switching to the other leg.
Maintain controlled breathing – inhale as you return the leg to the starting position and exhale as you perform the leg curl.
Keep your movements controlled and deliberate to maximize engagement of the hamstrings and minimize the risk of injury.
Note: It's important to maintain proper form to keep the focus on the hamstrings and to prevent putting unnecessary stress on the lower back.
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Quadruped Leg Curl FAQs
What muscles does the Quadruped Leg Curl work?
The Quadruped Leg 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 Quadruped Leg Curl?
None. The Quadruped Leg Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Quadruped Leg Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Quadruped Leg Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Hamstring Pulldown Curl, Alternating Hamstring Double-Kick Curl and Alternating Hamstring Curl Kick.
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