Alternating Hamstring Curl

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, keeping both arms bent by your sides.
2. Shift your weight onto your left leg and bend your right knee, bringing your heel towards your glutes, squeezing your hamstring at the top of the movement.
3. Slowly lower your right leg back to the starting position with control.
4. Repeat the movement with your left leg. Alternate between right and left legs for the desired number of repetitions.

Form tips

• Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
• Ensure your knees stay aligned and avoid twisting your hips.
• Use a full range of motion, bringing your heel as close to your glutes as possible.