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Stability Ball Hamstring Curl

3 out of 5 stars
(2 Comments & Ratings)

Target Body Part: Butt/Hips, Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes), Hamstrings
Secondary Muscles:
(Synergists/Stabilizers)		 Erector Spinae, Rectus Abdominus (abs), Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Adductors, Gastrocnemius, Obliques
Equipment Needed: Stability Ball

Step 1

Starting Position: Lie on your back on a mat, placing the backs of your lower legs and heels on the top of a stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Gently contract your abdominal/core muscles to flatten your low back into the floor. Try to hold this gentle contraction throughout the exercise. Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

 

Step 2

Gently exhale. Keeping the abdominals engaged, lift your hips up off the floor. Press the backs of your lower legs and heels into the ball for additional stability. Do not lift the hips so high that the low back begins to arch. Your abdominal contraction will also help avoid excessive arching in the low back. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades.

 

Step 3

Upward Phase: Exhale. Slowly bend your knees and pull the ball toward your hips until you can rest the soles of the your feet on top of the ball. Your toes may point away from your body in this movement. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.

 

Step 4

Lowering Phase: Inhale. Slowly press the ball away from your hips until the knees are straight, stabilizing with the core, hamstrings, glutes and arms. Repeat for a prescribed number of repetitions and slowly lower yourself back towards your starting position.

 

Step 5

Exercise Variation (1): To increase the balance challenge, move your feet closer together on the stability ball.

 

Step 6

Exercise Variation (2): To increase the balance challenge, move your arms towards your side or place them on your chest to reduce your stabilizing points of contact with the floor.

 

Step 7

Exercise Variation (3): To increase the balance challenge, raise one leg off the ball in the starting position and curl with one leg.

Avoid arching your lower back as your press your hips upward to the starting position. This can be achieved by contracting your abdominal muscles prior to lifting and keeping them engaged throughout the lift.

Step 1

Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a stability ball. Position your feet hip-width apart on the ball with your ankles slightly dorsiflexed (toes pointing towards the ceiling). Gently contract your abdominal/core muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise. Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

Step 2

Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press the backs of your lower legs and heels into the ball for additional stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back. Continue to press upwards until your legs and hips are straight with your torso and legs in alignment.

Step 3

Upward Phase: Exhale and slowly contract your hamstrings to move your heels towards your hips while plantar flexing (toes pointed away from your shines) your ankles to rest the soles of your feet on top of the ball. Continue to pull your heels towards hips, raising your hips further off the floor. Maintain a stable torso, keeping it parallel with your upper thighs.

Step 4

Lowering Phase: Inhale and slowly lower yourself back towards your starting position.

Step 5

Exercise Variation (1): To increase the balance challenge, move your feet closer together on the stability ball.

Step 6

Exercise Variation (2): To increase the balance challenge, move your arms towards your side or place them on your chest to reduce your stabilizing points of contact with the floor.

Step 7

Exercise Variation (3): To increase the balance challenge, raise one leg off the ball in the starting position and curl with one leg.

Avoid arching your lower back as your press your hips upward to the starting position. This can be achieved by contracting your abdominal muscles prior to lifting and keeping them engaged throughout the lift.


For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.



Comments & Ratings

Average Customer Rating: 3 out of 5 stars (2 Comments & Ratings)
00
Rated by: Valerie (ACE-certified Professional)

Would Recommend this to others?: Definitely

Comments: If you add two more steps to this workout, it turns into the best hamstring workout I've ever done. Start off performing ten hip raises with heels on the ball. Then continue keeping the hips raised, roll the ball in and out ten times. Lastly, place toes on the ball with feet slightly bent and perform ten hip raises.

Reviewed on: 4/17/2012 8:09:58 AM PT
10
Rated by: Mehrdad

Would Recommend this to others?: Most Likely

Comments:

Reviewed on: 3/26/2010 3:12:34 PM PT
 
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