About this exercise
A bodyweight floor exercise in which you alternate single-leg hamstring curls while simultaneously pulling your torso down toward your leg, targeting the hamstrings, glutes, and lower back through an integrated hip-hinge pattern.
Alternating Hamstring Curl Pulldown
Step by step instructions, muscle activation and variants for the Alternating Hamstring Curl Pulldown.
MediumHamstrings
How to Perform
- Start in a standing position with feet hip-width apart
- Hinge at the hips and lower your torso forward while simultaneously curling one heel up toward your glutes
- Reach both hands down toward the foot that is planted on the floor, emphasizing a hamstring stretch on the standing leg
- Return to standing and repeat on the opposite leg
- Keep a neutral spine throughout and control the movement on both the lowering and rising phases
- Alternate sides for the prescribed number of reps
Muscle Activation
Primary
Hamstrings
Secondary
GlutesCoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the Alternating Hamstring Curl Pulldown
The Alternating Hamstring Curl Pulldown 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.
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