Quadruped Leg Curl
Expert Advice
Keep your core engaged and hips stable to prevent rocking and to maximize hamstring engagement.
How-to-do Steps
- Get on your hands and knees, with your hands under your shoulders and knees under your hips.
- Flex one foot and bring your heel towards your glutes by bending your knee.
- Hold the contraction at the top for a moment.
- Slowly extend your leg back to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Quadruped Leg Curl primarily targets the Hamstrings, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings80%
Secondary
Calves10%
Quads10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Quadruped Leg Curl work?
Quadruped Leg Curl primarily targets the Hamstrings. Secondary muscles involved include Calves, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Quadruped Leg Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Quadruped Leg Curl suitable for beginners?
Yes, Quadruped Leg Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
