Hamstring Curl – Option 2 (Advanced)

by tgiffitness on October 25, 2012

Hamstring Curl on the Ball P1

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  • Lying on your back, hands by your sides, back of your ankles on the ball
  • Keep your legs straight
  • Neck and Shoulders relaxed


Hip Lift:

  • Do a slight pelvic tilt by contracting your lower abdominals and press your back into the floor
  • Keep your abs tight as you squeeze your glutes (bum muscles) and lift your hips off the floor until your body is in a straight line from your shoulders to your ankles

Hamstring Curl:

  • Hold that position as you press the back of your ankles into the ball and pull the ball in towards your bum
  • Be sure not to bend at the hips by keeping your glutes (bum muscles) contracted and pressing your hips up to the ceiling
  • Keep your body lifted and glutes contracted as you extend your legs back out until your body is again in one straight line

End of Movement:

  •  Begin to lower your body back down to the floor one vertebrae at a time, by doing a pelvic tilt, press your upper back into the floor first, tailbone touches last


  • Keep your feet fully flex throughout the movement. This prevents your calf muscles from doing the bulk of the work, instead of using your hamstrings.
  • Aim to repeat the hamstring curl portion of the movement 10 to 20 times before lowering your body back to the floor. If you are just starting out with this movement, it is okay to lower your body to the floor between each curl.
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