Quadruped Leg Curl
On hands and knees with one leg stretched back at hip height, curl that heel toward the buttock and extend it again; no equipment, all control.
How to do it
Setup
Hands under the shoulders, one knee under the hip, the other leg extended back level with the hips.
Steps
- Curl the heel toward the buttock, the thigh staying level.
- Squeeze the back of the thigh at the top.
- Extend the leg back out to straight; finish the side, switch.
Common mistakes
Thigh dropping as the heel comes in: hold it level with the hips. Lower back sagging: brace the trunk before each rep. Flicking the leg fast: slow and deliberate, it is a control drill.
Breathing
Exhale on the curl, inhale extending.
