Alternating Hamstring Curl with Punche

Expert Advice

Keep your punches controlled and your elbows slightly bent to prevent hyperextension and maintain tension on your upper body muscles.

How-to-do Steps

Stand with your feet hip-width apart and arms in a guard position.
Curl one heel towards your glutes while simultaneously punching forward with the opposite arm.
Lower your leg and arm back to the starting position.
Alternate the leg and arm with each repetition, engaging your hamstrings and upper body muscles.
Continue for the desired number of repetitions or duration.

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Muscles Worked

Alternating Hamstring Curl with Punche primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Triceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Quads15%

Hamstrings15%

Calves10%

Glutes15%

Shoulders15%

Chest15%

Triceps15%

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 with Punche work?

Alternating Hamstring Curl with Punche primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Triceps. It is classified as a Cardio exercise performed with Body Weight.

How many sets and reps should I do for Alternating Hamstring Curl with Punche?

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 with Punche suitable for beginners?

Yes, Alternating Hamstring Curl with Punche is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.