About this exercise
A dynamic cardio drill combining alternating standing hamstring curls with synchronised arm punches. The movement raises your heart rate, engages the hamstrings and shoulders, and improves overall body coordination.
Alternating Hamstring Curl with Punch
Step by step instructions, muscle activation and variants for the Alternating Hamstring Curl with Punch.
EasyHamstrings
How to Perform
- Stand with feet hip-width apart and hands raised in a guard position
- Curl your right heel toward your glutes while simultaneously punching forward with your left arm
- Lower your right foot and left arm back to the starting position
- Curl your left heel toward your glutes while punching with your right arm
- Continue alternating sides in a smooth, rhythmic pace
- Keep your core engaged and your standing leg slightly bent
Muscle Activation
Primary
Hamstrings
Secondary
CoreFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Alternating Hamstring Curl with Punch
The Alternating Hamstring Curl with 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.
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