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Visual demonstration of the Alternating Hamstring Curl exercise

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Beginner

Difficulty
Beginner
Movement type
Other
Primary muscles
Biceps
Secondary muscles
Glutes Calves
Equipment
Bodyweight
Exercise guide

Alternating Hamstring Curl

4 steps Updated 29/08/2026

Alternating Hamstring Curl is a exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus).

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, keeping both arms bent by your sides.
  2. Shift your weight onto your left leg and bend your right knee, bringing your heel towards your glutes, squeezing your hamstring at the top of the movement.
  3. Slowly lower your right leg back to the starting position with control.
  4. Repeat the movement with your left leg. Alternate between right and left legs for the desired number of repetitions.
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Last updated: 29/08/2026

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Alternating Hamstring Curl

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