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
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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