Alternate Leg Curl
The alternate leg curl is a bodyweight exercise targeting the hamstrings, performed lying face down. It involves curling one leg at a time toward the glutes, engaging the hamstrings and glutes while promoting unilateral leg strength.
How to do it
- Lie face down on a mat with your legs extended straight behind you.
- Keeping your hips pressed to the ground, curl one leg upward by bending the knee toward your glutes.
- Pause at the top of the movement, squeezing your hamstring.
- Slowly lower your leg back to the starting position.
- Repeat on the opposite leg, alternating for the desired number of repetitions.
Form cues
- Keep your hips pressed firmly into the mat
- Move with control, not momentum
- Squeeze your hamstring at the top
- Keep your thighs on the ground throughout
- Lower your leg slowly back down
Breathing: Exhale as you curl your leg upward, inhale as you lower it back to the floor.
Common mistakes
- Lifting hips off the floor, which reduces the focus on the hamstrings
- Using momentum to swing the leg, which makes the exercise less effective
- Arching the lower back, which can lead to unnecessary strain
- Moving too quickly, which prevents the muscle from fully engaging
Muscles worked
Primary: hamstrings. Secondary: glutes, calves.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per side, rest 60 s
Lose weight
3 sets x 15-20 reps per side, rest 45 s
Build muscle
3-4 sets x 10-12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your lower back, ease off and ensure your hips remain flat.
- If you experience knee discomfort, reduce the range of motion or choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the tension in the back of your thigh (the hamstring) and a slight squeeze in your glutes.
Can I do this if I have knee pain?
If you feel sharp pain in your knee, stop immediately. Choose a gentler movement like a glute bridge instead.
Does this replace gym leg curl machines?
It is a great beginner-friendly alternative for home workouts, though machines offer more resistance as you get stronger.