Step-n-curl

Muscles worked: Quads, Glutes, Upper arms
QuadsGlutesUpper arms
🔧 no equipment ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet hip-width apart, core engaged, chest up. Drive one knee to hip height, shifting weight to the opposite leg. Maintain a slight bend in the standing leg. As the lifted foot plants, immediately curl the opposite heel towards your glute, squeezing the hamstring. Alternate legs, maintaining a rhythmic pace and natural arm swing. Exhale on the knee drive, inhale on the heel curl.

Muscles Worked

Quadricepshamstringsgluteship flexors
Secondary: Calves, core stabilizers, hip stabilizers

Tips

Maintain an upright torso and drive your knee upward Squeeze your hamstring and slow the tempo for controlled curls Keep a slight bend in your standing knee and focus your gaze forward Allow your arms to swing naturally, complementing the leg movement

Similar exercises

EZ bar curl Upper arms · 🔧 EZ barbell 2/10 Dumbbell twist curl Upper arms · 🔧 Dumbbells 2/10 TRX bicep curl Upper arms · 🔧 TRX 3/10 Kettlebell squat curl Upper arms, Glutes, Abs · 🔧 Kettlebell 3/10 Step-n-push Quads, Glutes, Chest, Shoulders · 🔧 no equipment 1/10 Dumbbell reverse curl Upper arms · 🔧 Dumbbells 2/10 Resistance band reverse curl Upper arms · 🔧 Resistance band 1/10 Dumbbell curl to press Shoulders, Upper arms · 🔧 Dumbbells 3/10
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