Alternating Hamstring Curl Double Kick (female) – Video Exercise Guide & Tips

Alternating Hamstring Curl Double Kick (female) - Video Exercise Guide & Tips

Get ready to strengthen and tone your hamstrings with the alternating hamstring curl double kick exercise.

Watch This Exercise Video

This video exercise guide will show you the proper form and technique to maximize your workout. Whether you're a beginner or advanced, there are modifications for everyone.

Plus, we'll share tips to help you get the most out of this exercise and common mistakes to avoid.

Get ready to feel the burn and achieve your fitness goals.

Let's get started!

Key Takeaways

  • Targets multiple muscle groups for a comprehensive lower body workout
  • Engages glutes, hamstrings, and calves simultaneously
  • Tones and strengthens hamstrings for increased definition
  • Lifts and shapes buttocks by activating glutes

Benefits of Alternating Hamstring Curl Double Kick

You will experience several benefits when incorporating the alternating hamstring curl double kick into your exercise routine. This exercise variation targets multiple muscle groups, providing a comprehensive lower body workout. The alternating hamstring curl double kick combines the benefits of both the hamstring curl and the kickback exercise, allowing you to engage your glutes, hamstrings, and calves simultaneously.

One of the primary benefits of this exercise is the toning and strengthening of your hamstrings. As you curl your leg towards your glutes, you activate the muscles in the back of your thigh, helping to build strength and definition. Additionally, the double kick motion engages your glutes, helping to lift and shape your buttocks.

Another advantage of the alternating hamstring curl double kick is its impact on your calves. As you kick your leg back, your calf muscles contract, helping to strengthen and define them. This can improve your overall lower body strength and stability.

Incorporating alternating hamstring curl variations into your routine can also help improve your balance and coordination. As you perform the exercise, you have to maintain stability and control, which can enhance your ability to perform other exercises or activities that require balance.

Proper Form and Technique

To ensure proper form and technique for the alternating hamstring curl double kick, focus on maintaining stability and control throughout the exercise. Start by lying face down on a mat with your arms extended in front of you. Keep your legs straight and lift them off the ground, engaging your core and glutes. Bend your knees and bring your heels towards your glutes, squeezing your hamstrings. From this position, kick one leg out behind you while keeping the other leg bent. Alternate between legs, making sure to maintain control and stability throughout the movement.

A common mistake to avoid is swinging your legs or using momentum to perform the exercise. This can take away from the effectiveness and target the wrong muscles. Remember to keep your movements slow and controlled, focusing on engaging your hamstrings with each repetition.

For beginners, modifications can be made to make the exercise more manageable. Instead of performing the double kick, start by focusing on the alternating hamstring curl. This will help you build strength and stability in your hamstrings before progressing to the double kick variation.

Now that you have a good understanding of the proper form and technique, let's move on to the equipment needed for the exercise.

Equipment Needed for the Exercise

To perform the alternating hamstring curl double kick exercise, you'll need a few pieces of equipment.

First, you'll need a resistance band or cable machine with ankle straps. This will allow you to properly engage your hamstrings and glutes during the exercise.

Additionally, having a mat or soft surface to lie on will provide comfort and support while performing the movement.

Required Exercise Equipment

To perform the Alternating Hamstring Curl Double Kick exercise, you'll need a piece of exercise equipment. Specifically, you'll need a leg curl machine or a cable machine with an ankle attachment. These machines allow you to target your hamstrings effectively while performing the exercise.

The leg curl machine typically has an adjustable pad where you can rest your lower legs while lying face down. The cable machine, on the other hand, requires you to attach an ankle strap to your ankle and adjust the weight accordingly. Both options provide a stable and controlled environment for performing the Alternating Hamstring Curl Double Kick exercise.

If you don't have access to these machines, there are alternative exercises you can try, such as glute bridges, Romanian deadlifts, or stability ball hamstring curls. These exercises target the same muscle groups and can be just as effective in strengthening your hamstrings.

You will need specific workout accessories for the Alternating Hamstring Curl Double Kick exercise. To get the most out of your workout and ensure proper form, consider using the following workout gear and fitness gadgets:

  • Resistance bands: These versatile bands can be used to add resistance to your hamstring curls and double kicks, helping to strengthen and tone your muscles.
  • Ankle weights: By strapping on ankle weights, you can increase the intensity of your kicks and curls, challenging your muscles even more.
  • Exercise mat: Having a comfortable and supportive exercise mat is essential for any floor-based exercise. It provides cushioning for your body and helps prevent slipping.

These workout accessories won't only enhance your performance but also add variety and intensity to your workout routine. Invest in these essentials to take your Alternating Hamstring Curl Double Kick exercise to the next level.

Modifications for Beginners

If you're new to this exercise, there are several modifications and progressions that can help you gradually build strength and improve your form.

To start, you can begin by performing the exercise without adding any weights. This will allow you to focus on mastering the movement and engaging the correct muscles. As you feel more comfortable, you can gradually add weights, such as ankle weights or resistance bands, to increase the intensity of the exercise.

Another modification for beginners is to reduce the range of motion. Instead of fully extending your legs during the hamstring curl, you can start by bending your knees to a comfortable level and slowly work towards straightening your legs over time. This will help you gradually build strength in your hamstrings and prevent any strain or discomfort.

It's also important to listen to your body and take breaks as needed. If you find that the exercise is too challenging, you can start by performing fewer repetitions or taking longer rest periods between sets. As you become stronger, you can gradually increase the number of repetitions and decrease the rest periods.

Tips for Maximizing Your Workout

Maximize your workout's effectiveness by incorporating proper form and challenging weights. To ensure that you're getting the most out of your exercise routine, consider the following tips:

  • Mix up your exercises: Incorporating a variety of exercises into your workout routine can help maximize results. By targeting different muscle groups and challenging your body in different ways, you can prevent plateaus and keep your workouts interesting.
  • Focus on compound movements: Compound exercises, such as squats, deadlifts, and push-ups, engage multiple muscle groups at once, making them time-saving exercises. These movements not only help build strength but also burn more calories compared to isolation exercises.
  • Add intensity with intervals: High-intensity interval training (HIIT) is a great way to maximize your workout in a short amount of time. By alternating between periods of intense exercise and short recovery periods, you can increase your heart rate, burn more calories, and improve cardiovascular fitness.

Common Mistakes to Avoid

To optimize your workout, it's crucial to minimize errors in form and technique. When performing the alternating hamstring curl double kick exercise, there are common mistakes that you should avoid to ensure you're getting the most out of your workout.

One common mistake is using momentum instead of controlled movements. It's important to focus on using your hamstring muscles to lift your legs and avoid swinging them up. Engaging your core and maintaining stability throughout the exercise will help you avoid this mistake.

Another mistake to avoid is lifting your hips off the ground during the exercise. This can put unnecessary strain on your lower back and take away from the effectiveness of the exercise. Keep your hips firmly planted on the ground and maintain a stable position throughout.

Additionally, it's important to maintain proper alignment throughout the exercise. Keep your back flat against the ground, shoulders relaxed, and neck in a neutral position. Avoid rounding your back or straining your neck, as this can lead to injuries and reduce the effectiveness of the exercise.

Frequently Asked Questions

How Many Sets and Repetitions Should I Aim for When Performing the Alternating Hamstring Curl Double Kick Exercise?

When performing the alternating hamstring curl double kick exercise, aim for sets and repetitions that challenge your muscles but still allow you to maintain proper form. The number of sets and reps will depend on your fitness level and goals. Generally, starting with 2-3 sets of 10-12 reps is a good guideline.

This exercise targets your hamstrings, glutes, and core, helping to improve strength, stability, and balance. There are also variations of this exercise that you can incorporate for added challenge and variety.

Is This Exercise Suitable for Individuals With Knee or Lower Back Issues?

If you have knee or lower back issues, you might be wondering if the alternating hamstring curl double kick exercise is suitable for you. It's important to consider modifications that can help protect your knees and lower back during this exercise.

Additionally, incorporating hamstring exercises into your fitness routine can provide benefits such as improved lower body strength and stability.

Let's dive into some discussion ideas to help you modify this exercise and understand the benefits of hamstring exercises.

Can I Perform This Exercise Using Resistance Bands Instead of Using a Cable Machine?

Yes, you can definitely perform the Alternating Hamstring Curl Double Kick exercise using resistance bands instead of a cable machine.

Using resistance bands for hamstring curls has its benefits. It allows for a wider range of motion, engages more stabilizer muscles, and provides variable resistance throughout the exercise. This can help improve muscle strength and flexibility in your hamstrings.

Just make sure to choose the appropriate resistance band that provides enough tension to challenge your muscles.

Should I Perform This Exercise as Part of a Lower Body or Upper Body Workout Routine?

As part of your workout routine, you may wonder whether to include the alternating hamstring curl double kick exercise in your lower body or upper body session.

The alternating hamstring curl double kick primarily targets your hamstrings and glutes, making it more suitable for a lower body workout. This exercise helps activate and strengthen these muscles, improving your overall lower body strength and stability.

To perform it correctly, focus on maintaining proper form and technique, ensuring a controlled and controlled movement throughout the exercise.

Can I Incorporate This Exercise Into My Cardio Routine for an Extra Calorie Burn?

Incorporating the Alternating Hamstring Curl Double Kick into your cardio routine can provide an extra calorie burn. Adding resistance bands to the exercise can offer even more benefits.

This exercise targets your hamstrings, glutes, and core, while also increasing your heart rate.

By including it in your cardio routine, you'll not only burn calories, but also strengthen and tone your lower body.

Remember to maintain proper form and gradually increase the intensity for maximum results.


In conclusion, the alternating hamstring curl double kick is a challenging exercise that targets the hamstrings and glutes. By following proper form and technique, using the necessary equipment, and making modifications for beginners, you can maximize the benefits of this exercise.

Remember to avoid common mistakes and implement these tips to ensure an effective workout. Incorporate this exercise into your routine to strengthen and tone your lower body muscles.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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