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Hamstring Curl - Fitball

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Hamstrong Curl Ball


Primary Muscles:
 
Hamstrings, Erector Spinae, Rectus Abs, Transverse Abs, Gluteus Maximus, Obliques

hamstring muscles

SecondaryMuscles: 
Gluteus Medius/Minimus, Quadriceps, Adductors

Level of Difficulty: (7/10)    

scale 7

Repetitions:  
     • 10-15 Reps - General toning
 
  
 

Instructions 

  • Lie on your back with your legs outstretched and feet resting on the ball. 
  • Feet should be hip width apart 
  • Place your arms down by your side with your palms facing the floor. 
  • When ready lift your hips and bottom off the floor raising them uptowards the ceiling, 
  • Gently lower your hips back down towards the floor 

Teaching Points 

  • Engage the core muscles throughout   
  • Relax the upper body and arms   
  • Breath out as you bend the legs and breath in as you straighten them.  

 

 

Adaptations

  • Decrease range of movement 

Progressions  

  • Single leg hamstring curls