Alternating Hamstring Curl Jack
Explosive cardio move! Jump, curl your hamstrings, and elevate your heart rate. A fun, effective way to build lower body strength and coordination.
Muscle Groups
Primary
Secondary
Instructions
Alternating Hamstring Curl Jack (Plyometrics)
Starting Position:
1. Stand with your feet hip-width apart and arms relaxed at your sides.
2. Engage your core to maintain balance.
**Movement 1. Jump and Curl: Jump slightly off the ground, bringing your knees up towards your chest as you do.
2. Swing Arms: As you jump, swing your arms overhead for momentum. Ensure your palms are facing each other.
3. Land Softly: As you land, lower your legs back to the starting position while controlling your movement to avoid injury.
4. Repeat: Alternate by jumping and curling one leg while extending the other leg, then switch legs.
Breathing:
- Inhale as you prepare to jump.
- Exhale forcefully while jumping and curling your hamstring.
Tips for Beginners:
- Start slow to build coordination before increasing speed.
- Focus on your landing to absorb the impact softly to protect your joints.
- If you find the jumping too challenging, practice the curl motion without the jump first.