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Single Leg Hamstring Curl with The Exercise Ball




hamstring curl single leg 1


single leg hamstring curl on ball 2

Starting 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.
Action
  • Using 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 your knee.
Prime Movers
  • Hamstrings, buttocks and hips.
Physio Tips
  • Beginners can keep their butt closer to the floor.
  • Just be sure to maintain it at a constant height throughout the exercise.
  • If you were to place a piece of dowel or golf club across your pelvis, it should remain level throughout the exercise.
Progression
  • Raise 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 website.
- the abdominal hollowing exercise
- bridging on the ball
- the single leg raise on the ball
- two 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.


1ballsRepeat this ball exercise 5 times

2ballsRepeat this ball exercise 10 times

3ballsRepeat this ball exercise 30 times


1ballsBeginner 2ballsIntermediate 3balls      Expert

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