Legs · Bodyweight
Alternating Hamstring Curl Pulldown
How to do the alternating hamstring curl pulldown, 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
- Isolation
How to do it
Lie on your back with your heels resting on a low surface or sliders and arms at your sides. Lift your hips into a bridge, then curl one heel toward your glutes while keeping the hips high, extend it back out, and alternate to the other leg. Keep tension through the hamstrings as you alternate sides under control.
- 1Feel your hamstrings and glutes work to curl each heel in
- 2Keep your hips lifted and core braced throughout
- 3Control the extension and keep steady tension on the working leg
Common mistakes
- Avoid letting your hips drop or your lower back arch
- Do not pull with your arms; drive from the legs
- Avoid rushing; move slowly to keep tension on the hamstrings
Muscles worked
The alternating hamstring curl pulldown mainly works the hamstrings, with the glutes assisting.
- HamstringsPrimary
- GlutesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
Kovo programs the alternating hamstring curl pulldown 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.