Swiss Ball Hamstring Curl
The swiss ball hamstring curl is an alternative to resistance machine and rehab band versions of this exercise. Performing this with both legs can be progressed to using a single leg.
Teaching points
- Lay on your back on the floor with the heels on the ball and arms on the floor.
- Lift your buttocks up off the floor.
- Roll the ball in towards you by bending your knees and hips until your knees are directly above your hips.
- Straighten the legs again by pushing the ball away and repeat.
- Variations and progressions.
- Perform with only one leg on the ball - lift the other up slightly away from the ball.
Muscles worked
- Biceps Femoris.
- Semimembranosus.
- Semitendinosus.
- Gluteus Maximus.
Alternative exercises
- Swiss ball bridge.
- Swiss Ball Reverse bridge.
- Knee curl resistance machine.
Related injuries
- Hamstring strain.
- Contusion.
