How to Execute a Stability Ball Hamstring Curl

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By Sarka-Jonae Miller
eHow Contributing Writer

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The stability ball hamstring curl exercise is one of the most difficult core and leg exercises that can be performed safely on a stability ball. This exercise will work your glutes, hamstrings, abs, obliques and calves. It is wise to do this on a mat or carpet in case you slide off the ball.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

Pilates mat Stability ball

How to Execute a Ball Hamstring Curl

Step 1

Lie on your back, preferably on a mat, with your heels on top of a stability ball and your legs straight. Place your arms to the sides of your body at 45 degree angles, palms down.
Step 2

Push off the ball and lift your hips into the air so your body is in a straight line from shoulders to feet. This is your starting position.
Step 3

Push your feet flat into the ball as you lift up your hips, bend your knees and roll the ball toward you. Squeeze your abs and glutes to protect your back. Pull the ball all the way toward you until your knees are directly above your ankles. Your body should not make a straight line from shoulders to knees.
Step 4

Inhale and carefully lower your hips and extend your legs back into the starting position.
Step 5

Do two to three sets of 10 to 15 repetitions.

Tips & Warnings

Your arms are to the sides of you on the floor to help you balance. If the ball starts to roll to one side, push yourself back to the center with your arm.

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