Featured Exercise: Stability Ball Leg Curls
Primary Muscles: Hamstrings
Secondary Muscles: Glutes, Lower Back, Hip Flexors
How many of you have that big, blue dust-collecting prop in the corner of your room? You’ve nearly broken your neck tripping over it and you’re constantly kicking it out of the way, only to have it rebound off the corner of your bed and take out your legs in retaliation. Well, dust it off and give this one a try. Here is a great exercise for the hamstring muscles. Deceptively difficult and extremely effective. I love this one for the guys because it looks so easy, yet it gets them crying in only a couple of repetitions. The hamstrings are an underutilized muscle. For those that have sedentary occupations, the hamstring muscles spend a great deal of time being sat upon. Being in a shortened position for long periods of time leave these muscles weak and tight. Give the hamstrings a jolt with the Stability Ball Hamstring Curl. Here’s how it goes:
Lie on your back with your feet propped up on a stability ball, feet together just over the apex of the ball. Hands should be at your sides, palms down for support. From this position, pushing through the backs of the legs, lift the hips off of the ground until you’ve achieved a straight-line position with the body, with heels, knees, hips, and shoulders in line. This is the starting position for the exercise. From here, exhale as you pull the ball towards your glutes by lifting your hips and driving the heels back. Make sure to pick the hips up as your heels come towards the glutes, maximizing the work in the hamstring muscles and minimizing the work in the hip flexors. Once you have pulled the legs in as far as you can, inhale as you slowly bring the legs back out to starting position, dropping the hips back down as the legs extend. You should feel a significant amount of work in the backs of the legs. Start with as many repetitions as you feel comfortable. Work your way up from there. As always, if you have any questions feel fee to leave a question in the comments section. Enjoy!