Alternating Hamstring Curl Pulldown

Muscles worked

Setup

1. Stand with your feet hip-width apart and your arms extended straight overhead, palms facing forward.
2. Engage your core and maintain a tall, upright posture with a slight bend in your knees.
3. Fix your gaze forward to help maintain balance throughout the movement.

How to do it

1. Exhale as you simultaneously pull your elbows down toward your ribcage and curl one heel toward your glute.
2. Squeeze your shoulder blades together and contract your hamstring at the top of the movement.
3. Inhale as you return your foot to the floor and extend your arms back overhead with control.
4. Alternate legs with each repetition, maintaining a steady and rhythmic tempo.

Form checklist

• Keep your torso vertical; do not lean forward or arch your lower back.
• Ensure the knee of the curling leg stays pointed toward the floor to isolate the hamstring.
• Drive your elbows down and back as if pulling against heavy resistance.
• Keep your standing leg stable and avoid locking out the knee.

Pro tips

• Create 'self-resistance' by imagining you are pulling a heavy cable down and curling a weight with your leg.
• Flex your foot toward your shin (dorsiflexion) during the curl to increase calf and hamstring activation.
• Focus on the mind-muscle connection by pausing for a split second at the peak of the contraction.

Make it harder

• Perform the movement with a 3-second eccentric (lowering) phase to increase time under tension.
• Add a small hop as you switch feet to turn the movement into a high-intensity plyometric exercise.

Frequently asked

What muscles does the alternating hamstring curl pulldown work?

The alternating hamstring curl pulldown primarily targets the calves, glutes, hamstrings, and lats, and also works the abs, obliques, and quadriceps as secondary muscles.

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

The alternating hamstring curl pulldown uses cable.

Is the alternating hamstring curl pulldown good for beginners?

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

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