Hamstring Curls with an Exercise Ball

Video Transcript

"ALICE MONSAERT: This exercise is going to target the hamstrings which, again, are the back of the thigh. So lying in a supine position, which means face up, place the heels on top of the ball, and the arms could just rest gently to the side, I'm going to be pushing down with my heels, driving my heels through the ball, as I extend the ball out and, particularly, when I pull the ball in. So if you can see, I'm rolling from heel to toe. So the resistance is coming right now as I'm pushing down and I'm targeting the hamstrings right here. Pulling the ball in, so that'd be level one position. Level two, we're going to add a hip extension to the exercise, and then I lower. So as the heels come in, I lift the hips high, and then let the hips drop down. So we're adding another muscle group to the exercise, hamstrings and glutes. Level three would be to lift the hips before the action starts, so I'm lifting, stabilizing, and then, rolling the ball in and pressing out. It takes a little while to build the strength to get here so take it one step at a time, and then, if you want the super challenge for the hamstring, lift, extend one leg up, and roll the ball in. Again, you will not have to do many repetitions till you feel the fatigue in the hamstrings."