Alternating Hamstring Curl Jack

Muscles worked

Setup

1. Stand with your feet hip-width apart and your core braced.
2. Extend your arms straight out in front of your chest at shoulder height, palms facing each other.
3. Maintain a slight bend in your knees and keep your chest lifted.

How to do it

1. Simultaneously pull your right heel toward your glute while swinging both arms out wide to your sides.
2. Exhale as you squeeze your shoulder blades together and contract the hamstring of the curling leg.
3. Inhale as you return your right foot to the floor and bring your hands back together in front of your chest.
4. Immediately repeat the movement on the left side, alternating legs in a rhythmic, continuous tempo.

Form checklist

• Keep your torso upright; avoid leaning forward as you curl your leg.
• Ensure your knees point toward the floor during the curl to maximize hamstring contraction.
• Keep your core engaged to prevent your lower back from arching during the arm swing.
• Maintain a soft landing on the balls of your feet to protect your joints.

Pro tips

• Focus on the 'mind-muscle connection' by consciously squeezing your chest as your hands meet and your upper back as your arms open.
• Flex your foot (toes toward shin) during the curl to increase the intensity of the hamstring contraction.
• Keep your arms at shoulder height throughout the set to maintain constant tension on the deltoids.

Make it harder

• Increase the tempo to a light hop to transform the movement into a high-intensity plyometric exercise.
• Hold light dumbbells or wear ankle weights to increase resistance for the upper body and hamstrings.

Frequently asked

What muscles does the alternating hamstring curl jack work?

The alternating hamstring curl jack primarily targets the abs, glutes, hamstrings, and quadriceps, and also works the deltoids, erector spinae, hip flexors, and obliques as secondary muscles.

What equipment do you need for the alternating hamstring curl jack?

The alternating hamstring curl jack requires no equipment — just your body weight.

Is the alternating hamstring curl jack good for beginners?

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

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