Legs · Bodyweight
Quadruped Leg Curl
How to do the quadruped leg curl, 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
Start on all fours with your hands under your shoulders and knees under your hips. Extend one leg straight back, then curl the heel toward your glutes by bending the knee and squeezing the hamstring. Lower under control and repeat before switching sides.
- 1Feel the hamstring of the working leg squeeze as you curl the heel up
- 2Keep your hips square and core braced so your back stays flat
- 3Control the lowering phase to feel a stretch through the hamstring
Common mistakes
- Don't arch your lower back or let your hips rotate
- Avoid swinging the leg; move slowly and deliberately
- Don't let your shoulders sag toward the floor
Muscles worked
The quadruped leg curl mainly works the hamstrings, with the glutes, lower abs, and calves assisting.
- HamstringsPrimary
- GlutesSupport
- Lower AbsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
Kovo programs the quadruped leg curl 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.