Position || |
- This single leg hamstring curl ball exercise requires you to start in the arms crossed bridging position.
Lie supine on the floor with your heels on the ball.
Arms should be across your chest.
Engage your abdominal muscles using the
abdominal hollowing technique.
Lift your pelvis off the floor so that you are straight from your heels
to your shoulders as in
the bridging exercise.
Now lift one foot off the ball.
To assume this starting position you need to be proficient at the
leg raise exercise.
your one heel, pull the ball toward your buttocks.
Be sure to always maintain your spine in
a neutral position.
Don't allow your back to arch.
When returning to the starting position, move slowly and don't lock
- Hamstrings, buttocks and hips.
can keep their butt closer to the floor.
Just be sure to maintain it at a constant height throughout the
- If you were to place a piece of dowel
or golf club across your pelvis, it should remain level throughout the
your hips higher during the exercise.
Extend both arms in front of you up to the ceiling.