Alternating Hamstring Curl with Punch
1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Keep your core engaged and your chest lifted.
- Your arms should be bent at the elbows and positioned in front of you, as if preparing to punch.
2. Hamstring Curl Movement:
- Shift your weight onto your right foot.
- Bend your left knee and bring your heel towards your glutes (hamstring curl).
- Hold this position for a moment.
3. Punch Movement:
- As you curl your left heel up, simultaneously extend your right arm forward in a punching motion.
- Keep your left arm in a guard position close to your body.
4. Return to Starting Position:
- Lower your left foot back to the ground and return your right arm to the guard position.
- Shift your weight onto your left foot.
5. Repeat:
- Bend your right knee to perform another hamstring curl.
- Extend your left arm forward in a punch.
- Continue alternating sides for a set number of repetitions or for a duration of time (e.g., 30 seconds to 1 minute).
Tips:
- Keep your movements controlled to maintain balance.
- Focus on engaging your hamstrings during the curl and your core throughout the exercise.
- If using dumbbells, hold them at your sides while performing the exercise.
