Single Leg Hamstring Curl with The Exercise Ball
- This single leg
hamstring curl ball exercise requires you to start in the arms crossed bridging
Lie supine on the floor with your heels on the ball.
- Arms should be across
Engage your abdominal muscles using the
Lift your pelvis off the floor so that you are straight from your heels
to your shoulders as in
- Now lift one foot off
To assume this starting position you need to be proficient at the
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
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.
To perform this exercise
you need to be good at several other exercises presented on this
- the abdominal
on the ball
- the single
leg raise on the ball
leg hamstring curl on the ball
The single leg hamstring curl exercise is much more advanced because
you have a very narrow base of support and you need to be able to
maintain a neutral spinal position while undertaking various limb
movements with resistance.
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