Alternating hamstring curl with punch

Category

Functional

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Quadriceps Femoris, Iliopsoas, Pectoralis Major, Triceps Brachii

How to do it

1. Stand with your feet shoulder-width apart and your arms bent at a 90-degree angle with fists close to your chest.
2. Curl your right leg back, bringing your heel towards your glutes while simultaneously punching forward with your left arm.
3. Lower your right leg and return your left arm to the starting position.
4. Curl your left leg back, bringing your heel towards your glutes while punching forward with your right arm. Continue alternating sides.

Form tips

• Focus on squeezing your hamstrings and glutes as you curl your leg to enhance muscle activation.
• Keep a steady rhythm to ensure both sides of your body are working evenly.
• Maintain a strong and upright posture to avoid unnecessary strain on your back.