Legs · Bodyweight
Alternating Hamstring Curl Jack
How to do the alternating hamstring curl jack, 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 tall and jump your feet out and in like a jumping jack, but instead of clapping overhead, kick one heel up toward your glute on each rep. Alternate the curling leg with every jack, swinging your arms for rhythm and keeping a light, springy bounce.
- 1Hamstrings snapping the heel up toward your glute on each curl
- 2A light, bouncy rhythm through your feet and ankles
- 3Glutes and core staying engaged as you spring side to side
Common mistakes
- Landing flat or heavy instead of staying light on your feet
- Letting your torso slump forward as you kick
- Losing the alternating rhythm and rushing the curl
Muscles worked
The alternating hamstring curl jack mainly works the hamstrings, with the glutes, calves, lower abs, quads, adductors, and hip flexors assisting.
- HamstringsPrimary
- GlutesSupport
- CalvesSupport
- Lower AbsSupport
- QuadsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the alternating hamstring curl jack 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.