Step by step instructions, muscle activation and variants for the Alternate Hamstring Curl Sky Punch.
A dynamic plyometric exercise that pairs an alternating standing hamstring curl with an upward punch on the same side, training rear-chain activation, shoulder power, and full-body coordination. The alternating pattern challenges balance and keeps the movement rhythmic.
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The Alternate Hamstring Curl Sky Punch 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.