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Lying Hamstring Curl on Exercise Ball

Get on the Ball: Lying Hamstring Curl

Looking for a good way to work your hamstrings and butt that is not squats and/or lunges? If you have access to an exercise ball then you should try the Lying Hamstring Curl with the ball.

  • Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up and hold that position through the entire exercise.
  • Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support — don't use them though, they are just for support.
  • Slowly roll the ball towards your body as you curl your heels. Keep your hips in the bridge position, don't thrust them towards the ceiling as you do the move.
  • Then slowly return to the start position (straight legs, hips bridged) to complete one rep.
  • Do three sets of 10-15.

Source: Megan Wolfe Photography at J+K Fitness Studio, Jenny Sugar, and Getty Images

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MarinerMandy MarinerMandy 8 years
I'll have to try this one. I've been having some knee issues lately and I've been reluctant to do squats.
susanec susanec 8 years
The ball moves because it's a huge core stabilizing exercise too, it works multiple muscle groups and as you found, you don't need a large movement to get a result. It's most effective if you can keep good form, so aim for that.
lrgoldman34 lrgoldman34 8 years
How come whe I tried these, the ball kept shooting out from nder me? I must be spastic...will try again - I hear it's such a good move.
aimeeb aimeeb 8 years
I'll try these.
aimeeb aimeeb 8 years
I'll try these.
almost-famous almost-famous 8 years
Thank you! :)
almost-famous almost-famous 8 years
Thank you! :)
esmerb esmerb 8 years
I love these!
esmerb esmerb 8 years
I love these!
splayer splayer 8 years
This is one of my favorite lower-body exercises. It's harder than it looks after a few reps.
rpenner rpenner 8 years
I'm excited to try this one!
rpenner rpenner 8 years
I'm excited to try this one!
susanec susanec 8 years
I'm guessing this one is considered hip stabilizing? I'm trying to add in as many of them as I can (trying to remember them all).
Auburngirl08 Auburngirl08 8 years
This is one of my favorites, and in my regular strength training workouts. I also do what I call "butt lifts" (technical name!? ha). When your feet are on the ball with legs bent, keep the legs bent and lift up with your heels, pushing your hips in line with your knees, and then lower. I do supersets with those and ball curls- it kills!
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