Quadruped Leg Curl

Quadruped Leg Curl


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

  1. Start by getting down on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  2. Extend one leg straight back behind you, keeping it parallel to the ground.
  3. Bend your knee and bring your heel towards your glutes, keeping your thigh parallel to the ground.
  4. Slowly lower your leg back down to the starting position.
  5. Repeat the movement with the same leg for the desired number of repetitions.
  6. Switch to the other leg and repeat the exercise.

Quadruped Leg Curl Form & Visual

Quadruped Leg Curl

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