Exercise of the week: Swiss Ball Hamstring Curl

The glute-ham tie-in is a problem area for many women. You know the part you may sometimes call the ‘lower glute’? Yeah, well that part doesn’t really exist. Instead you have an area where you hamstrings and glutes meet as shown in the image below:

Luckily, there are many exercises (both with and without weights) that target these three muscles individually and together. Today we want to show you something challenging and effective enough which you can do anywhere, any time. All you need is a swiss ball.

Using a swiss ball requires balance and you will have to work hard to control the movement. So apart from exhausting your hamstrings you will work your core too!

The swiss ball hamstring curl exercise isolates the hamstrings and improves the muscles’ strength gains. You can do it at the start of your leg workout or at the end to finish it off.

Here’s how to do it:

  • Lay on your back with legs straight and your feet on top of the ball. This will be your starting position.
  • Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  • Pull in the ball with your feet as close to you as you can, contracting the hamstrings and squeezing the glutes.
  • Pause at the top for a second or two and return to the starting position.

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