Quadruped Leg Curl
Description
This exercise involves lying face down on a bench and curling your legs up towards your buttocks using a cable machine or resistance band. It primarily targets the hamstrings and glutes.
Muscle Group
Equipment Required
Quadruped Leg Curl Instructions
- Start by getting down on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Extend one leg straight back behind you, keeping it parallel to the ground.
- Bend your knee and bring your heel towards your glutes, keeping your thigh parallel to the ground.
- Slowly lower your leg back down to the starting position.
- Repeat the movement with the same leg for the desired number of repetitions.
- Switch to the other leg and repeat the exercise.
Quadruped Leg Curl Form & Visual
Quadruped Leg Curl Benefits
- Strengthens the hamstrings, glutes, and lower back muscles
- Improves balance and stability
- Can be done with minimal equipment
- Targets the posterior chain, which is important for overall lower body strength and power
- Can be modified to increase or decrease difficulty based on fitness level
Quadruped Leg Curl Muscles Worked
- Hamstrings
- Glutes
- Lower back
- Core
Quadruped Leg Curl Variations & Alternatives
- Single-leg Quadruped Leg Curl
- Weighted Quadruped Leg Curl
- Resistance Band Quadruped Leg Curl
- Stability Ball Quadruped Leg Curl
- TRX Quadruped Leg Curl
