Step by step instructions, muscle activation and variants for the Alternating Hamstring Curl Jack.
A plyometric bodyweight exercise that combines jumping jack-style lateral leg movements with alternating hamstring curls, elevating the heart rate while training hamstring strength and coordination. It is commonly used in cardio circuits and athletic warm-ups.
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The Alternating Hamstring Curl Jack 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.