Hamstring Curl with the
Exercise Ball (arms out)
- This exercise ball
hamstring curl requires you to start in the bridging
- Arms are
straight and out to the sides of your body.
- Activate your transversus
abdominus through abdominal
hollowing in your neutral
your pelvis toward the ceiling so that you form a straight line from
to your shoulders
your heels toward your buttocks.
- Slowly return to
the straight legged position all the while maintaining your lower back
in a neutral position.
- Hamstrings, glutes,
sure to activate transversus abdominus prior to any leg movement to
avoid back injury.
Doing this exercise supine biases the muscles on the back of the body:
the back extensors, glutes, calves, and of course the hamstrings.
This dynamic ball exercise is a progression of the
static bridging exercise.
able to hold a static position comfortable for 30 to 60 seconds is one
thing, but introducing movement while maintaining
neutral spinal position
As you can see, with your arms spread out, this drastically
increases your base of support and therefore makes this exercise
relatively easy compared to one where the arms are pointing straight up
to the ceiling or
across your chest
. You can make
this dynamic ball exercise even easier by letting out some air from
your stability ball.
Return to Hamstring Curls with the Ball Top