Alternating Hamstring Curl Double Kick
Expert Advice
Focus on a controlled movement to fully engage your hamstrings.
How-to-do Steps
- Stand with feet hip-width apart.
- Bend your right knee and bring your heel towards your glutes.
- Perform a small kick back with your right leg, then return to the curl position.
- Lower your right leg and switch to the left, repeating the curl and kick.
- Continue alternating legs for the desired number of repetitions.
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Muscles Worked
Alternating Hamstring Curl Double Kick primarily targets the Quads, Hamstrings, Calves, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads30%
Hamstrings30%
Calves20%
Glutes20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Alternating Hamstring Curl Double Kick work?
Alternating Hamstring Curl Double Kick primarily targets the Quads, Hamstrings, Calves, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Alternating Hamstring Curl Double Kick?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Alternating Hamstring Curl Double Kick suitable for beginners?
Alternating Hamstring Curl Double Kick is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
