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Upper Legs · Body Weight
Alternating Hamstring Curl
Alternating Hamstring Curl is an intermediate isolation strength exercise that works the hamstrings (upper legs), with the glutes and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Calves · Gastrocnemius, Soleus
How to do Alternating Hamstring Curl
- Stand with your feet shoulder-width apart, keeping both arms bent by your sides.
- 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.
- Slowly lower your right leg back to the starting position with control.
- 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.
Alternating Hamstring Curl alternatives
More hamstrings exercises
Alternating Hamstring Curl FAQ
What muscles does Alternating Hamstring Curl work?
Alternating Hamstring Curl mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The glutes and calves work as secondary muscles.
What equipment do you need for Alternating Hamstring Curl?
None. Alternating Hamstring Curl 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 should I do?
Start with 3 sets of 10-15 reps 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 good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Alternating Hamstring Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Alternating Hamstring Curl?
Other exercises for the hamstrings include Cable Hamstring Curl, Resistance Band Leg Curl, Exercise Ball One Legged Diagonal Kick Hamstring Curl and Band Standing Leg Curl.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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