Instructions

1

Stand with feet hip-width apart, arms at sides or crossed over chest, maintain neutral spine with shoulders back and core engaged

2

Position feet shoulder-width apart with toes pointing forward, ensure weight is distributed evenly across both feet, prepare arms by either crossing them over chest or extending them forward for balance

3

Lower body by bending knees and hips, lowering into a squat position until thighs are parallel to ground or slightly lower, keep chest upright and knees tracking over toes throughout descent

4

Drive through heels to extend legs and return to standing position, squeeze gluteals and quadriceps at top of movement, maintain controlled tempo and return to starting position with full hip and knee extension

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Erector Spinae

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Alternating Hamstring Curl Kick stands out as a highly efficient Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Improves overall Plyometrics stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Cardio movement, perfect for both beginners and elite athletes.

Common Mistakes

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.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Erector Spinae to maintain control of the Body weight.

Beginner Tips

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

Alternating Hamstring Curl Kick