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Ball Hamstring Curls

Ball Hamstring Curls

Lie on your back on the floor with your arms by your side and place both heels on the ball. Keeping your legs stiff and your knees slightly bent, gently raise your pelvis up so your body forms a straight line at a 30-degree angle from the ground.

Exhale as you roll the ball in towards you until your knees are fully bent. Make sure you continue to apply pressure on the ball with your heels, maintain pelvic elevation. Pause at the top position making sure to contract your hamstrings. In a slow and controlled manner, inhale as you roll back to the bridge position (start). Repeat the required repetitions.

Placing your arms further away from your body will give you a wider base of support, therefore making it easier to balance when you are in a bridge position. To make this exercise more challenging, bring your arms closer to your body with your palms facing up. Keep your neck relaxed and your head resting on the floor throughout the movement. Maintain your neutral spine position. As you draw the ball toward you, it will naturally roll upward along the soles of your feet so that, at the peak of the movement, you will find yourself pushing through the balls of your feet rather than the heels.

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