How to Perform a Hamstring Curl on the Swiss Ball

Developing the hamstrings will help you to generate speed and power for many of the kicking techniques used in martial arts. Using a Swiss ball and a mat, you can perform an exercise to gain the power you want.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Swiss Ball
• Mat

1. Lie on your back with your heels supported on the Swiss Ball. Make certain your neck is relaxed and your abdomen is tucked in. Your legs should be straight at the start of the movement. Your rear is off the floor.
2. Roll the Swiss ball towards your butt with your heels. Exhale throughout this portion of the exercise.
3. Contract your hamstrings at the end of the movement. Release the tension and return to the staring position. Repeat the exercise for 3 sets of 8 to 12 reps.

Tips & Warnings

• Remember to breath on the exertion.
• Keep the neck relaxed.
• Do not lock your knees.
• Do not put any strain on your neck.