Quadruped Leg Curl

Muscles worked

Setup

1. Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
2. Engage your core to maintain a neutral spine and ensure your back is flat like a tabletop.
3. Extend one leg straight back behind you, keeping the thigh in line with your torso and your toes pointed down.

How to do it

1. Exhale as you slowly curl your heel toward your glutes by bending only at the knee, keeping the upper leg completely stationary.
2. Squeeze your hamstring forcefully at the peak of the contraction for a one-second pause.
3. Inhale as you slowly extend your leg back to the starting position using a controlled 2-3 second tempo.
4. Perform all repetitions on one side before switching to the opposite leg.

Form checklist

• Keep your hips square to the floor and avoid rotating your pelvis toward the working leg.
• Maintain a neutral neck by looking at a spot on the floor between your hands.
• Ensure your lower back does not arch or sag as you curl the weight of your lower leg.
• Keep the thigh of the working leg elevated and parallel to the floor throughout the set.

Pro tips

• Flex your foot (pull toes toward the shin) throughout the movement to maximize hamstring recruitment and minimize calf dominance.
• Focus on the mind-muscle connection by imagining you are pulling against a heavy resistance band during the curling phase.

Make it harder

• Add a 3-second eccentric (lowering) phase to increase time under tension.
• Place a light dumbbell or a small medicine ball in the crook of your knee and squeeze it to add external resistance.

Frequently asked

What muscles does the quadruped leg curl work?

The quadruped leg curl primarily targets the hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the quadruped leg curl?

The quadruped leg curl requires no equipment — just your body weight.

Is the quadruped leg curl good for beginners?

Yes. The quadruped leg curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternate Hamstring Curl Sky PunchIntermediate · glutes and hamstrings
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Alternating Child To Downward Dog To Body RockIntermediate · abs, calves, hamstrings, and lats
• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps