Swiss-ball Hamstring Curl

Today we are looking at the swiss-ball hamstring curl; a great exercise which can be done at home with very little equipment.

It is an effective exercise helping to strengthen your hamstring, glute and core muscles whilst improving your stability & balance.

How to perform the swiss-ball hamstring curl

  • Lie down on your back with your arms on the ground beside you.
  • Place both your heels on the ball.
  • Lift your hips off the floor, with your body in a straight line.
  • In this elevated position pull the ball in towards your glutes.
  • When you can’t pull the ball any closer, slowly return the ball to the start position as you straighten your legs
  • Aim to achieve 3 sets of 15-20, slow and controlled.

Once you have built enough strength you can add progressions by introducing a single leg curl which will increase the load on your hamstrings and further challenge your core muscles.

Benefits of the Swiss-ball Hamstring Curl

  • Builds hamstring strength
  • Builds core strength
  • Improves balance & coordination
  • Improves body alignment
  • Reduces the risk of injury
  • Improves flexibility
  • Relieves stress
  • Helps to keep you healthy throughout life
  • Improves athletic performance

The list goes on, so if you are not already working your hamstrings you should seriously consider adding this exercise to your routine.

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