Exercise Ball Hamstring Curl (arms up)
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.
Repeat this ball
exercise 10
times.
Repeat this ball
exercise 20
times.
Repeat this ball
exercise 30
times.
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