MUSCLES IT WORKS

Hamstrings (Back of Upper Legs), Gluteals (Butt), Core (Abdominals & Low Back)

HOW TO DO IT

Lying on the ground, place your feet on a stability ball, knees bent. Rest your hands, palms facing down, on the ground next to your hips. Your head should stay rested on the ground and your upper back should gently press into the ground throughout the exercise. Exhale as you push your arms into the ground, squeeze your butt, and lift your hips straight upward towards the ceiling.  Inhale as you press your heels (toes facing the ceiling) into the ball and straighten your legs, allowing the ball to roll away from your body. Exhale as you continue pressing your heels into the ball and roll the ball back towards your hips (bending your knees). Maintain the lifted hip bridge throughout this exercise.


SETS & REPS
Do 1-3 sets of 10-15 repetitions (reps)

TIME
Do 1-3 sets at 30 seconds per set. 

WEIGHT OR RESISTANCE  None needed (body weight)

EQUIPMENT NEEDED Stability ball (55 to 75 cm); mat (optional)

DON'T DO THIS MOVE IF
you have neck or hamstring problems.

HOW TO KNOW IF YOU'RE DOING IT RIGHT

You should feel your hamstrings (back of upper legs), butt, and core (abs and low back) working during this exercise. To maintain correct form, lift straight upward, keeping your knees directly above your heels. Keep your abs strong and tailbone tucked slightly to avoid putting pressure on your low back. Make sure your hips stay lifted throughout the hamstring curl.

HOW TO MAKE IT EASIER

Work on mastering the hip bridge before progressing to hamstring curls. Using a larger stability ball or lowering your hips to the ground between curls will help make this exercise easier.

HOW TO CHALLENGE YOURSELF OR PROGRESS

If you can do 2 additional repetitions per set or complete 60 seconds without getting tired, consider adding repetitions, time, and/or sets.  For example, instead of doing 15 repetitions for 3 sets, do 20 repetitions for 3 sets. You can also do a single-leg hamstring curl by lifting one leg off the stability ball to further challenge yourself. Extending your arms on the ground straight outward from your shoulders (in a T shape) or in the air directly above your chest will also challenge you in this exercise.


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Chest Fly on Stability Ball + Hamstring Curl + Row + Calf Raise

 

 

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