Fitness Goop

Swiss Ball Hamstring Curl: Exercise of the Week

The Swiss Ball Hamstring Curl could possibly be the most effective hamstring exercise around. To perform this movement you will need a Swiss ball and your body. Since the ball is unstable, your hamstrings and back muscles have to work hard to maintain your body position. Hamstring curls using the ball delivers great resistance to your hamstrings, and when done correctly this relatively “new kid on the block” is super effective.

Goal: Keeping your hips up in line between your knees and your shoulders as you draw your heels in.

Muscles involved: Hamstrings, stabilizer muscles in the knees, hips and back.

Action: Lie on your back with your heels supported on the swiss ball. Raise your hips up into a bridge position and roll the Swiss ball towards your glutes with your heels. Contract your hamstrings at the end of the movement. Release the tension and return to the starting position. Repeat for the desired number of reps.

Tips: Remember to breathe on the hard phase of the exercise and avoid any strain in your neck and shoulders. When you can complete this exercise with good form for approximately 8-10 repetitions try some of the advanced variations shown in the video.

Try this exercise and let us know what you think. Please leave a comment below..