How To Perform Stability Ball Eccentric Hamstring Curls

Hamstrings need to be strong for many daily activities - this is a great way to add strength and control to your hips, feet, calves and knees.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): hamstrings, calves, glutes, core

Equipment: stability ball (or anything that slides along the floor e.g. dish towel on hardwood, or magazine on carpet)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, extend hips into a bridge, ‘curl’ ball towards hips, slowly straighten legs, curl back to the start & repeat

Before starting:

Be sure to keep your core engaged so that you don’t hyperextend your lower back.

1. Start by laying on your back with your knees bent, feet on the ball (or towel/magazine), and hips slightly tucked.

2. Engage the core, and exhale as you lift your hips high off the floor.

3. Slowly extend your legs/knees until they are relatively straight (a soft knee bend is fine). Be sure to not arch/hyperextend your back as you straighten the legs. Only straighten the legs as far as you can manage.

4. Lower the hips, and draw the feet back to the start and repeat for your desired reps.