Alternating Hamstring Curl with Punch

Muscles involved

Hamstrings

How to do it

1. Stand with feet hip-width apart, holding a dumbbell in each hand with arms bent at 90 degrees and palms facing each other, in a boxing guard position.
2. Shift your weight onto your left leg, engage your core, and curl your right heel up towards your glutes by flexing your hamstring, while simultaneously punching forward with your left arm.
3. Pause at the peak of the hamstring curl, squeezing your hamstring, with your right heel close to your glutes and your left arm fully extended.
4. Slowly lower your right foot back to the floor and return your left fist to the guard position, then repeat with the opposite leg and arm.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Hamstrings

Tips

- Keep your core braced and standing leg slightly bent to maintain balance and stability throughout the movement. - The punch should come from the shoulder, not the elbow, to create a full-body engagement. - Squeeze your glute at the top of the hamstring curl to ensure you are fully engaging the posterior chain. - Control the descent of your foot; don't let it drop quickly back to the floor.

Difficulty