Step by step instructions, muscle activation and variants for the Quadruped Leg Curl.
The quadruped leg curl is a bodyweight exercise performed on hands and knees that isolates the hamstrings through knee flexion. It is an accessible, joint-friendly movement for strengthening the back of the thighs without any equipment.
The Quadruped Leg Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
