Leg Curls (Exercise Ball)
Performance Description:
Using the exercise ball, one's own weight is used as resistance in an exercise that is great for toning the hamstrings.
- Lie with your back on the floor and your feet on a stability ball (feet and bottom portion of your calves should be on the ball). Your arms should be on the floor out to the side.
- Raise your butt off the floor until your body forms a straight line.
- Keeping your feet on the ball as is, with your butt raised off the floor, bring your knees to your body and hold for 1-2 seconds.
- Return to the starting position.
- Repeat steps 3-4 for 10-12 reps.
Level:
Beginner Exercise Position(s):
Lying Primary Muscle(s):
Hamstrings (Biceps Femoris: Long Head)Hamstrings (Biceps Femoris: Short Head)
Hamstrings (Semimembranosus)
Hamstrings (Semitendinosus)
Secondary Muscle(s):
Calves (Gastrocnemius: Lateral Head)Calves (Gastrocnemius: Medial Head)
Tertiary Muscle(s):
Buttocks (Gluteus Maximus)Obliques (External Oblique)
Obliques (Internal Oblique)
Further Clarification:
When bringing your knees to the chest, the stopping point should be when the knees are pointing straight up with your calves touching your hamstrings.
Things To Look Out For:
Keep your butt raised and contracted throughout the entire move. Do not allow your butt to drop as this can lead to stress on the back.