Legs · Bodyweight
Alternate Hamstring Curl Sky Punch
How to do the alternate hamstring curl sky punch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand with your feet hip-width apart. Curl one heel up toward your glute while punching both fists straight up overhead. Lower and alternate legs, keeping a steady, energetic rhythm.
- 1Hamstrings squeezing as your heel comes to your glute
- 2Shoulders driving the punch overhead
- 3Core staying tall and steady
Common mistakes
- Do not let your torso lean back on the punch
- Avoid arching your lower back as the heel lifts
- Do not let the punching arms collapse loosely
Muscles worked
The alternate hamstring curl sky punch mainly works the hamstrings, with the glutes, front delts, triceps, upper traps, upper abs, lower abs, calves, and side delts assisting.
- HamstringsPrimary
- GlutesSupport
- Front DeltsSupport
- TricepsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate hamstring curl sky punch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.