Chiropractor Chandler AZ

Beginning Knee Exercises: Hamstring Ball Curl

Laying on your back with two feet on an exercise ball, lift your waist into the air. Next, pull your feet into the ball and roll it toward your waist. The harder you pull into the ball the more stress will be applied to the hamstring muscles. After you pull the ball as far as you can, extend your legs as you maintain pressure into the ball. The exercise can be performed with two feet or a single leg.

Video: Hamstring Ball Curl Exercises

Hamstring ball curls are great for all ages and abilities. The exercises can be made as easy or hard as a person can handle. It has multiple variations that can challenge even the best athletes. Lying on your back with two feet on an exercise ball, lift your waist into the air. A beginner exercise is to hold this position until fatigue. The next step is to keep your waist in the air and pull your heels toward your butt. After you pull the ball as far as you can, extend your legs while maintaining pressure on the ball. Six variations to this exercise. 1. Move through the entire hamstring range of motion, or focus on a specific portion of it. 2. Pressure into the ball. The harder you push into the ball, the harder the hamstrings contract. 3. Change the foot angle to emphasize different portions of hamstring muscles. 4. You can also modify the exercises by rolling your feet inward or outward. 5. Single leg for greater challenge. 6. Speed of movement. Mix it up between very slow and controlled movements and faster movements.

For more knee exercises, please visit the Knee Exercises AZ page.

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