How to Do
How to Do Swiss Ball Leg Curl Hamstring
Each swiss ball leg curl hamstring should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately, stop this swiss ball leg curl hamstring.
Beginning
Beginning Hamstring Leg Curl
Once you are comfortable with performing this exercise with both heels on the ball, you can challenge yourself by trying this with just one heel on the stability ball. This will develop your stability and will also increase the load and resistance, as you'll be relying only on one leg to draw the stability ball in toward your glutes.
Get into the start position, and once you are certain of your balance, raise one heel off the stability ball. Pull the remaining heel in toward your glutes. Make sure you keep your abs tight, your hips up and in line with your shoulders, and your toes pointing upward so that your leg does not rotate inward or outward.
For an even greater challenge, perform this exercise with one heel on the stability ball, and simultaneously kick the leg that’s off the stability ball diagonally toward the opposite shoulder. Make sure your core muscles are fully activated to help with balance, and also keep your body properly aligned.
Movement
Hamstring Leg Curl Movement
1. Place the stability ball on the ground, and lie down on your back with your heels together, resting on the dome of the stability ball.
2. Place your arms out to the side, fully extended with palms facing up
3. Keep your knees straight, tense your core muscles and your glutes, and lift your hips. Make sure that your heels, knees, hips, and shoulders are in a straight line. Your weight will rest at the top of your back/shoulders. This is the starting position.
4. Pull your heels toward your glutes while keeping your knees and hips up and in line with your shoulders.
5. Slowly lower your hips by allowing your knees to extend. Repeat for the required number of repetitions.
6. Remember to keep your core muscles tight throughout the exercise, and your body in a straight line. At no point should you be folding at the waist or hips. Make sure that your toes continue to point upwards throughout this exercise to ensure that your legs do not rotate inward or outward, thereby putting the knee out of alignment.
Benefits
Hamstring Leg Curl Benefits
Perform this exercise at home or in the gym.
This exercise will strengthen your hamstrings, while also working the core and glutes to hold you steady in the bridge position on the stability ball.
Exercise Aliases
How to Do a Hamstring Bridge with a Stability Ball, How to Do a Hamstring Curl with a Stability Ball, Hamstring Bridge to Curl on a Stability Ball, Stability ball hamstring curl with bridge, How to Exercise with the bridge leg curl on a stability ball.
