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Exercise Ball Hamstring Curl (arms up)





exercise ball hamstring curl with arms up start



exercise ball hamstring curl end

Starting Position
  • This version of the exercise ball hamstring curl requires your to start in the bridge position with arms pointing toward the ceiling.
  • Engage abdominals as you have with other exercise ball exercises through abdominal hollowing
  • Lift your pelvis toward the ceiling so that you are straight from your heels to your shoulders
Action
  • Pull your heels toward your buttocks.
  • Slowly return to the straight legged position all the while maintaining your lower back in a neutral position.
Prime Movers
  • Hamstrings, glutes, back extensors
Physio Tips
  • Be sure to activate transversus abdominus prior to any leg movement to avoid back injury.
  • Don't let your knees lock out completely.
Progression

The hamstring curl here requires you to maintain your neutral spinal position while putting you limbs and pelvis into different positions. You need to have good awareness of where your pelvis and spine lie in space in order to achieve this.

This version of the exercise ball hamstring curl is more difficult than the the preceding two with arms out, and arms in front, because your base of support is narrowed even further. If you are looking for even more of a challenge you could try this curl with one leg as in the single leg hamstring curl linked above, only raise your arms toward the ceiling as well.

If you just need a little bit of help with this exercise you can try letting some air out of your ball or using a smaller ball.


1ballsRepeat this ball exercise 10 times.

2ballsRepeat this ball exercise 20 times.

3ballsRepeat this ball exercise 30 times.


1ballsBeginner 2ballsIntermediate 3balls     Expert

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