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Single-Leg Stability Ball Hamstring Curl

IntermediateStrengthTier T3

You lie face up with both heels on a stability ball and press your hips up into a straight line. You lift one leg straight up and bend the working knee, pulling the heel and ball toward you while you drive your hips up.

Targets: Knee
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

stability_ball

Home Options

  • stability ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie face up on the mat with both legs straight and the heels resting on top of the stability ball.
  • Press through the heels and raise the hips off the floor into a straight line from shoulders to heels.
  1. He lies on his back on the mat, both legs straight with the heels resting on top of the large stability ball, his hips pressed up off the floor so his body runs in one straight line from shoulders to heels.

    Step 1 of 5

    Lie face up with both heels on the stability ball and press the hips up into a straight line.

  2. His left leg is lifted straight up toward the ceiling from the hip, the right heel driving down into the ball, his hips still lifted in the line and the working leg staying extended on the ball.

    Step 2 of 5

    Lift one leg straight up into the air directly up from the hips while driving the other heel into the ball.

  3. His right knee is bent, the heel pulling the ball in toward his seat while the hips drive higher into the air, the left leg still vertical, the shoulders planted and the curl controlled.

    Step 3 of 5

    Bend the working knee and drive the hips up while pulling the heel and the ball in toward the body.

  4. His right leg is extending back out, the ball rolling away as the heel presses through it, the hips still lifted in the line, the left leg still vertical above the hips and the movement slow.

    Step 4 of 5

    Slowly straighten the working leg until the body is back in a straight line, keeping the free leg up.

  5. He lies on his back on the mat, both legs straight with the heels resting on top of the large stability ball, his hips pressed up off the floor so his body runs in one straight line from shoulders to heels.

    Step 5 of 5

    Lie face up with both heels on the stability ball and press the hips up into a straight line.

Safety Information

Keep the free leg lifted straight up directly from the hip, the working heel driven into the ball, and the knee bending to pull the heel in while the hips drive up. Keep the slow straightening back to the line with the free leg kept up. Keep the hips driving so the body stays in a straight line and control the roll in both directions. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.