Alternate Hamstring Curl Sky Punch

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and a slight bend in your knees.
2. Bring your hands up to chin height in a 'guard' position with your fists clenched and palms facing inward.
3. Engage your core and keep your chest lifted with your gaze forward.

How to do it

1. Shift your weight to your right leg while simultaneously kicking your left heel toward your glute for a hamstring curl.
2. As you curl the leg, punch your right arm straight up toward the ceiling, rotating your palm to face forward at the top.
3. Exhale forcefully on the punch and curl, then inhale as you return both the foot and hand to the starting position.
4. Immediately repeat the movement on the opposite side, alternating legs and arms in a rhythmic, continuous flow.

Form checklist

• Keep your core braced to maintain balance and prevent your lower back from arching.
• Ensure the curling heel travels directly toward the glute rather than flaring out to the side.
• Fully extend the punching arm without snapping or locking the elbow joint.
• Maintain a steady, upright posture; avoid leaning excessively to the side as you shift weight.

Pro tips

• Focus on a hard squeeze of the hamstring at the top of the curl to maximize posterior chain engagement.
• Drive the punch from your shoulder and back muscles, using the slight torso rotation to engage your obliques.

Make it harder

• Increase the tempo to a rapid pace to transform the exercise into a high-intensity cardio movement.
• Hold light dumbbells or wear wrist and ankle weights to add resistance to the pushing and curling phases.

Frequently asked

What muscles does the alternate hamstring curl sky punch work?

The alternate hamstring curl sky punch primarily targets the glutes and hamstrings, and also works the abs, deltoids, obliques, quadriceps, and triceps as secondary muscles.

What equipment do you need for the alternate hamstring curl sky punch?

The alternate hamstring curl sky punch requires no equipment — just your body weight.

Is the alternate hamstring curl sky punch good for beginners?

The alternate hamstring curl sky punch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Alternating Hamstring Curl Overhead ClapIntermediate · abs, glutes, and hamstrings
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius