How to Do
How to Do Swiss Ball Single Leg Curl, Hamstring
Each swiss ball single leg curl, the 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 single leg curl, hamstring.
Beginning
Beginning Swiss Ball Single Leg Curl
1. Start by lying on your back with arms outstretched and palms up.
2. Place heels on the ball with toes pointing straight up.
Movement
Swiss Ball Single Leg Curl Movement
1. Keep the belly tight by drawing the belly button towards the spine. Squeeze buttocks to raise your hips from the floor with one leg off the ball.
2. Curl your heels toward your buttocks by bending your knees.
3. Slowly return to the start position while maintaining the level of your hips and 1 leg off the ball throughout the entire exercise.
4. Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
5. Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only.
Benefits
Swiss Ball Single Leg Curl Benefits
Strengthening the lower body, particularly the hamstrings and glutes.
Muscle growth, particularly in the hamstrings and glutes.
Boosting core strength (most notably, the anterior core).
Loss of fat (if your diet and exercise routines are conducive to fat loss).
Exercise Aliases
How To Do Single Leg Hamstring Curls, Exercise Ball Hamstring Curls, Swiss Ball Hamstring Curls, Single Leg Bridge Curls.
