---
title: "Alternating Hamstring Curl with Punch"
description: "Stand with your feet shoulder-width apart and your arms bent at a 90-degree angle with fists close to your chest."
locale: en
slug: alternating-hamstring-curl-with-punch
url: "https://hi.fitness/exercises/alternating-hamstring-curl-with-punch"
primaryMuscle: "Hamstrings"
secondaryMuscles: ["Front delts","Glutes","Mid chest","Quads","Triceps"]
equipment: ["Bodyweight"]
category: "Conditioning"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/9643aec8-alternating-hamstring-curl-with-punch.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Alternating Hamstring Curl with Punch

Stand with your feet shoulder-width apart and your arms bent at a 90-degree angle with fists close to your chest.

## How to do it

1. Stand with your feet shoulder-width apart and your arms bent at a 90-degree angle with fists close to your chest.
2. Curl your right leg back, bringing your heel towards your glutes while simultaneously punching forward with your left arm.
3. Lower your right leg and return your left arm to the starting position.
4. Curl your left leg back, bringing your heel towards your glutes while punching forward with your right arm. Continue alternating sides.

## Form tips

- Focus on squeezing your hamstrings and glutes as you curl your leg to enhance muscle activation.
- Keep a steady rhythm to ensure both sides of your body are working evenly.
- Maintain a strong and upright posture to avoid unnecessary strain on your back.

## Similar exercises

- [Exercise Ball One Legged Diagonal Kick Hamstring Curl](https://hi.fitness/exercises/exercise-ball-one-legged-diagonal-kick-hamstring-curl) - Hamstrings · Stability ball
- [Cable Assisted Inverse Leg Curl](https://hi.fitness/exercises/cable-assisted-inverse-leg-curl) - Hamstrings · Cable
- [Exercise Ball Leg Curl](https://hi.fitness/exercises/exercise-ball-leg-curl) - Hamstrings · Stability ball
- [Suspension Trainer with Grips Leg Curl](https://hi.fitness/exercises/suspension-trainer-with-grips-leg-curl) - Hamstrings · Suspension trainer
- [Resistance Band Leg Curl](https://hi.fitness/exercises/resistance-band-leg-curl) - Hamstrings · Resistance band
- [Standing Hamstring Calf Stretch with Resistance Band](https://hi.fitness/exercises/standing-hamstring-calf-stretch-with-resistance-band) - Hamstrings · Resistance band
- [Alternating Hamstring Curl](https://hi.fitness/exercises/alternating-hamstring-curl) - Hamstrings · Bodyweight
- [Hamstring Lying Curl Up Stretch](https://hi.fitness/exercises/hamstring-lying-curl-up-stretch) - Hamstrings · Mat