Stability Ball Hamstring Curl

a.k.a. Hamstring Curl, Physioball Leg Curl, Stability Ball Leg Curl

Differentiation: Mechanics

This variation of a Leg Curl is unique. Here is how: you lie on your back on the floor and place your heels on a medicine ball. This position forces you to maintain balance. Maintaining balance strengthens and develops your core muscles. You also pull the medicine ball inwards toward your buttocks using your heels. This movement engages and strengthens your hamstring muscles.

Starting Position

To get into starting position, do this...

1) Obtain a stability ball.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Lie on your back on the floor

4) Rest your feet and ankles on top of the exercise ball, toes pointing upward.

5) Raise your hips off the floor so your arms and torso form a 60-degree angle

6) ...and your palms are facing downward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you roll the ball toward you using your feet.

3) Flex your hamstrings to pull the ball as close to your body as possible.

4) This is the ending position.

5) Hold this position for a count of one second.

6) Then, inhale while you lower your hips and roll the ball away from your body.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your body straight during the entire movement.

Your legs should be the only body part bending.

Your weight should be on your shoulder blades and heels.

Gear Advice

To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball) and an exercise mat. If your gym does not offer these or if you want to perform this exercise at home, we have listed links below to Gaiam brand Balance Ball Beginner Kit and the Valeo brand Exercise Mat - which you can order from Amazon dot com.

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