Quadruped Leg Curl
Quadruped Leg Curl Exercise Description
Quadruped Leg Curl is a bodyweight knee‑flexion exercise performed on hands and knees. It primarily targets the hamstrings (biceps femoris, semitendinosus, semimembranosus), with the gastrocnemius assisting, while the glutes, deep core, and scapular stabilizers hold your trunk and pelvis steady. The goal is simple: move at the knee only, keeping a neutral spine and level pelvis, so you feel consistent tension through the hamstrings without “help” from low‑back arching or hip rotation. The quadruped setup offers a stable base that makes it easier to control femur position (thigh stays relatively still) and maintain alignment. Use a smooth, controlled range—extend the knee only as far as you can without letting the thigh drop, then flex the knee until the heel approaches the glute while your lumbar spine and hips remain quiet.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Medial Head
- Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Multifidus, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Quadruped Leg Curl Exercise
‘- Set up on the floor, hands under shoulders and knees under hips; press the floor away to set the shoulders, and brace lightly to achieve a neutral spine.
– Keep hips square to the floor and ribs stacked over the pelvis; eyes down, neck long.
– Shift weight to the support side and lift the working knee off the floor so the thigh is roughly in line with your torso.
– Establish the start: gently extend the working knee so the lower leg is in line with the thigh (do not arch the low back).
– Flex the knee, drawing the heel toward the glute; keep the thigh still and the pelvis level.
– Briefly hold the top position without cramping; keep breathing.
– Slowly extend the knee back to the start, maintaining control and a steady trunk.
– Common form checks: no lumbar extension, no hip hiking or rotation, and no swinging of the thigh—only the knee moves.
Quadruped Leg Curl Tips
‘- Set your hands directly under your shoulders and knees under your hips before you start.
– Press the floor away with your hands to set your shoulders and help stabilize your upper body.
– Lightly brace your core to maintain a neutral spine with ribs stacked over your pelvis.
– Keep your hips square to the floor, eyes looking down, and your neck long throughout.
– When you lift the working leg, bring the thigh roughly in line with your torso and keep it there.
– Extend the working knee only until the lower leg is in line with the thigh, without arching your low back or letting the thigh drop.
– As you flex the knee, draw your heel toward your glute while keeping the thigh still and pelvis level.
– Use a smooth, controlled range of motion so you feel consistent hamstring tension without help from low-back arching or hip rotation.
– Briefly hold the top position without cramping and continue breathing.
– Slowly extend the knee back to the start, keeping your trunk steady and avoiding any hip hiking, rotation, or swinging of the thigh.
Quadruped Leg Curl Beginner Introduction
Quadruped Leg Curl is a bodyweight drill that places the body on all fours while one leg bends and straightens behind you. The supporting arm, leg, and mid‑section create a stable base, while the moving leg emphasizes the hamstrings at the back of the thigh. The calves assist with the curling motion, and the glutes, core, and muscles around the shoulder blades contribute to overall steadiness so the movement feels centered rather than wobbly.
This exercise highlights controlled action at a single joint: the knee. The thigh remains relatively quiet, while the lower leg sweeps through a smooth arc, bringing the heel closer to the glute and then returning to a long position. The spine and hips are intended to stay calm and aligned, so the work stays concentrated in the back of the thigh instead of shifting into the lower back or twisting through the pelvis. The quadruped stance encourages awareness of alignment, balance, and tension, making it easier to sense where the effort is coming from throughout each repetition.