Alternating Hamstring Curl With Punches

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and knees softly bent.
2. Bring your hands up to a 'guard' position in front of your face, elbows tucked in.
3. Distribute your weight evenly on the balls of your feet to remain agile.

How to do it

1. Shift your weight to your left leg as you curl your right heel toward your glutes, squeezing the hamstring.
2. Simultaneously punch your left arm forward at shoulder height, rotating your torso slightly for power.
3. Exhale sharply on the punch and curl, then inhale as you return to the neutral starting stance.
4. Immediately repeat the movement on the opposite side, maintaining a fluid and rhythmic tempo.

Form checklist

• Keep your core braced to prevent your lower back from arching during the curl.
• Ensure the punching arm extends fully without snapping or locking the elbow.
• Keep your chest lifted and avoid leaning forward as you lift your leg.
• Land softly on the balls of your feet to minimize joint impact.

Pro tips

• Focus on the 'snap' of the punch and the squeeze of the hamstring at the peak of the movement for maximum muscle fiber recruitment.
• Pivot slightly on the ball of the standing foot during the punch to better engage the obliques and increase your reach.

Make it harder

• Increase the tempo to a rapid pace to transform the movement into a high-intensity cardio interval.
• Hold light dumbbells or wear wrist weights to increase the resistance on the deltoids, pectorals, and triceps.

Frequently asked

What muscles does the alternating hamstring curl with punches work?

The alternating hamstring curl with punches primarily targets the hamstrings, pectorals, and quadriceps, and also works the abs, deltoids, glutes, and triceps as secondary muscles.

What equipment do you need for the alternating hamstring curl with punches?

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

Is the alternating hamstring curl with punches good for beginners?

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

Related exercises

• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps