Legs · Bodyweight
Alternating Hamstring Curl with Punche
How to do the alternating hamstring curl with punche, 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
Stand tall with your fists up near your chin. Curl one heel up toward your glute while punching the opposite arm forward, then set the foot down and switch sides. Keep alternating in a steady rhythm, squeezing the hamstring at the top of each curl.
- 1Feel your hamstring squeeze as you curl the heel toward your glute
- 2Keep your standing leg stable and your core tall
- 3Punch with control while the opposite heel lifts
Common mistakes
- Do not arch your lower back as you curl the heel up
- Avoid letting the punch throw you off balance
- Do not slump your shoulders as you move
Muscles worked
The alternating hamstring curl with punche mainly works the hamstrings, with the glutes and front delts assisting.
- HamstringsPrimary
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the alternating hamstring curl with punche 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.