Bodyweight Cross Body Jefferson Curl

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Bodyweight Cross Body Jefferson Curl demonstration

Exercise overview

Training details

Hamstrings Lower Back Obliques

Equipment

Bodyweight

Sets × reps

2 × 8 / side

Rest

45 sec

How to perform it

Step-by-step instructions

01Stand tall and reach one hand diagonally toward the opposite foot with your knees softly bent.
02Tuck your chin and begin rounding your spine downward one segment at a time.
03Continue reaching across your body as you fold through a slow, controlled range.
04Stop at the deepest position you can tolerate without forcing your back or hamstrings.
05Reverse the motion gradually to stack your spine upright, then repeat or change reaching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Jefferson Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Jefferson Curl Comparable substituteLying Hamstring Stretch with Band Comparable substituteSeated Lower Back Stretch

Comparable substituteBack Extensions

Comparable substituteBarbell Jefferson Curl

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