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Cardio · Body Weight
Alternating Hamstring Curl With Punch
Alternating Hamstring Curl With Punch is an intermediate isolation cardio exercise that works the cardiovascular system (cardio), with the quadriceps, hip flexors and chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds per side, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
- Glutes · gluteus maximus, gluteus mideus
- Shoulders · deltoids
Secondary muscles
- Quadriceps · quadriceps femoris
- Hip Flexors · iliopsoas
- Chest · pectoralis major
- Triceps · triceps brachii
How to do Alternating Hamstring Curl With Punch
- Stand with your feet shoulder-width apart and your arms bent at a 90-degree angle with fists close to your chest.
- Curl your right leg back, bringing your heel towards your glutes while simultaneously punching forward with your left arm.
- Lower your right leg and return your left arm to the starting position.
- 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.
Alternating Hamstring Curl With Punch alternatives
More cardiovascular system exercises
Alternating Hamstring Curl With Punch FAQ
What muscles does Alternating Hamstring Curl With Punch work?
Alternating Hamstring Curl With Punch mainly works the cardiovascular system in the cardio (biceps femoris, semitendinosus, semimembranosus and gluteus maximus). The quadriceps, hip flexors, chest and triceps work as secondary muscles.
What equipment do you need for Alternating Hamstring Curl With Punch?
None. Alternating Hamstring Curl With Punch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Alternating Hamstring Curl With Punch should I do?
Start with 1-3 rounds of 30-60 seconds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternating Hamstring Curl With Punch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Alternating Hamstring Curl With Punch burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Alternating Hamstring Curl With Punch?
Other exercises for the cardiovascular system include Ski Ergometer Cross Country Ski Face Biceps Curl Pull, Ski Ergometer Cross Country Ski Reverse Triceps Extension Pull, Ski Ergometer Cross Country Ski Kneeling Reverse Fly Pull and Ski Ergometer Cross Country Ski Pullover Pull.
For developers
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