Quadruped Leg Curl
Description
The quadruped leg curl is performed on all fours, extending one leg straight behind you and then curling the heel toward your glute by bending at the knee. It isolates the hamstring through knee flexion with no equipment.
Muscle Group
Equipment Required
Quadruped Leg Curl Instructions
- Get on all fours — hands under shoulders, knees under hips.
- Extend your right leg straight behind you, parallel to the floor.
- Curl your right heel toward your right glute by bending at the knee.
- Squeeze your hamstring at the top.
- Extend back out.
- Continue for desired reps, then switch legs.
- Use a band around the ankle for added resistance.
- Aim for 15 to 20 reps per leg.
Quadruped Leg Curl Form & Visual
Quadruped Leg Curl Benefits
- Isolates the hamstring through knee flexion
- No equipment needed
- Useful for activation and warm-up
- Easy to add band resistance
- Beginner-friendly
- Builds hamstring mind-muscle connection
Quadruped Leg Curl Muscles Worked
- Hamstrings
- Gluteus maximus (leg hold)
- Core (stabilizer)
Quadruped Leg Curl Variations & Alternatives
- Exercise Ball Leg Curl
- Donkey Kick
- Nordic Hamstring Curl
- Prone Floor Hamstring Curl
- Band Standing Leg Curl
