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Quadruped Leg Curl

Quadruped Leg Curl

The Quadruped Leg Curl is a highly effective exercise that targets the hamstrings and glutes while also engaging the core muscles. This exercise is performed on all fours, making it an excellent option for individuals who prefer a home workout or those who want to strengthen their lower body without using weights or fancy equipment. To perform the Quadruped Leg Curl, start by getting down on your hands and knees with your hands directly under your shoulders and your knees hip-width apart. Begin by engaging your abdominal muscles to stabilize your spine. From here, extend one leg straight back behind you, keeping it in line with your hip and your toes pointed down towards the floor. As you exhale, bend your knee and draw it towards your glutes, aiming to bring your heel as close to your buttocks as possible. Pause for a moment at the top of the movement, feeling the contraction in your hamstrings. Then, slowly extend your leg back out to the starting position. By performing the Quadruped Leg Curl, you'll not only strengthen your hamstrings and glutes, but you'll also improve hip stability and core strength. This exercise can help to prevent and alleviate lower back pain, improve athletic performance, and enhance overall body awareness and coordination. Remember to maintain proper form throughout the exercise, focusing on the mind-muscle connection and feeling the targeted muscles working. Aim for a controlled and smooth movement, avoiding any swinging or arching of the back. Start with a lower number of repetitions and gradually increase as you become more comfortable and stronger. As always, listen to your body and modify the exercise if needed to fit your individual fitness level and any specific limitations you may have. Try incorporating the Quadruped Leg Curl into your next workout routine to reap the benefits of this challenging yet rewarding exercise!


  • Start by kneeling on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  • Engage your core and keep your back flat throughout the exercise.
  • Keep your right knee bent at a 90-degree angle and flex your foot.
  • Slowly lift your right leg straight back, maintaining the 90-degree angle, until your thigh is parallel to the floor.
  • Pause for a moment at the top, then slowly lower your leg back to the starting position.
  • Repeat the movement on the other leg, alternating between left and right.

Tips & Tricks

  • Make sure to engage your core and maintain a neutral spine throughout the movement.
  • Focus on squeezing your glutes at the top of the movement for maximum activation.
  • Control the movement and avoid using momentum to ensure proper form and prevent injury.
  • If you find the exercise too challenging, you can modify it by starting with bent knees instead of fully extending your legs.
  • To intensify the exercise, you can use ankle weights or resistance bands.
  • Don't forget to breathe properly throughout the exercise, exhaling during the exertion phase and inhaling during the return phase.
  • Listen to your body and adjust the range of motion according to your comfort level.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
  • Incorporate the quadruped leg curl into a well-rounded leg workout routine that includes other exercises targeting different muscle groups.
  • Stay consistent with your workouts and gradually increase the difficulty or resistance over time for continued progress.


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