Instructions

1

Stand with feet shoulder-width apart, arms at sides or in running position, body upright with neutral spine alignment and engaged core

2

Prepare by establishing a stable stance on the ground, keeping shoulders relaxed, and positioning arms in a running motion (alternating forward and back)

3

Lower body by bending at the knees and hips, decreasing knee extension while maintaining upright torso position and control through the downward phase

4

Drive upward explosively by extending at the knees and hips, propelling body upward off the ground while maintaining running arm mechanics and returning to standing position

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Alternating Hamstring Curl Double Kick allows you to target the Quadriceps with precision. As a foundational Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Significantly enhances the structural integrity and power of the Quadriceps.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.

Pro Tips

Control the eccentric (lowering) phase of the Alternating Hamstring Curl Double Kick for 3-4 seconds to drastically increase time under tension.

Exercise Variations

Dumbbell Alternating Hamstring Curl Double Kick
Cable Alternating Hamstring Curl Double Kick
Banded Alternating Hamstring Curl Double Kick

Beginner Tips

If you are new to the Alternating Hamstring Curl Double Kick , focus on mastering the movement pattern with zero weight before adding Body weight.

Alternating Hamstring Curl Double Kick