Hamstring Curl on Ball

Professional Rationale
Great lower chain strengthening exercise for the hamstrings and the gluts. Particulary useful with post-op ACL reconstructions using a hamstring autograft and any hamstring injury. However it can be used for anyone needing hamstring strengthening as well as core work.

Client Rationale
This is an exercise to help to strengthen your gluteus muscles (your buttock muscles) and morever, your hamstrings (the muscle on the back of your thigh). It is also a good core (or trunk) exercise, by using the ball as an uneven surface.



Instructions

• Keep hips/pelvis level.
• Lie on the floor with your lower legs on top of the ball.
• Push down on the ball with your legs, raising your hips off of the floor.
• Squeeze your buttocks.
• Bend your knees bringing your heels towards your buttocks, and rolling the ball towards you.
• Slowly straighten your knees and roll the ball away from you.
• Do not arch your back.
• Do not hold your breath.

PRINT