---
title: "Alternating Hamstring Curl"
description: "Stand with your feet shoulder-width apart, keeping both arms bent by your sides."
locale: en
slug: alternating-hamstring-curl
url: "https://hi.fitness/exercises/alternating-hamstring-curl"
primaryMuscle: "Hamstrings"
secondaryMuscles: ["Calves","Glutes"]
equipment: ["Bodyweight"]
category: "Conditioning"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/ba22eec0-alternating-hamstring-curl.mp4"
updatedAt: 2026-09-13T18:54:56+00:00
---
# Alternating Hamstring Curl

Stand with your feet shoulder-width apart, keeping both arms bent by your sides.

## How to do 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.

## Form tips

- Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
- Ensure your knees stay aligned and avoid twisting your hips.
- Use a full range of motion, bringing your heel as close to your glutes as possible.

## Similar exercises

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