Leg Curl (on stability ball)

The leg curl on a stability ball is a fantastic exercise that primarily targets your hamstrings, but also engages your glutes and lower back. This exercise allows you to strengthen and tone the back of your thighs while also working on core stability. To perform a leg curl on a stability ball, start by lying face-up on the floor with your arms stretched out to your sides for balance. Place your heels on top of the stability ball, keeping your legs fully extended. Slowly lift your hips off the ground, forming a straight line from your shoulders to your heels. This is your starting position. From here, begin to bend your knees and roll the stability ball toward your glutes by contracting your hamstrings. Keep your core engaged throughout the movement to maintain stability and control. Hold the contracted position for a second, then slowly extend your legs to return to the starting position. To add more intensity to the exercise, you can try performing the leg curl with one leg at a time. This will increase the difficulty and place more emphasis on each leg individually, helping to correct muscle imbalances. Incorporating the leg curl on a stability ball into your workout routine can enhance your lower body strength, improve stability, and contribute to better athletic performance. Remember to warm up properly before attempting this exercise and start with a weight and range of motion that are comfortable for you. Gradually increase the difficulty as you become stronger and more confident in your form.

Instructions

• Start by lying face down on a mat with your legs fully extended and a stability ball placed under your lower legs.
• Engage your core muscles to stabilize your body throughout the exercise.
• Position your hands under your shoulders and keep your elbows slightly bent.
• Slowly contract your hamstrings to curl the stability ball towards your buttocks, keeping your feet in contact with the ball.
• Pause at the peak of the contraction, squeezing your hamstrings.
• While maintaining control, slowly return to the starting position by straightening your legs.
• Repeat for the desired number of repetitions.
• Remember to breathe steadily and maintain proper form throughout the exercise.

Tips & Tricks

• Maintain proper form and control throughout the entire exercise.
• Start with a lighter weight and gradually increase the resistance to avoid injury.
• Engage your core muscles by contracting your abdominals and glutes during the exercise.
• Ensure that the stability ball is properly inflated and stable before performing the leg curl.
• Focus on squeezing your hamstrings to lift your legs toward your glutes.
• Avoid swinging or using momentum to lift your legs, as this can minimize the effectiveness of the exercise.
• Breathe steadily throughout the movement, exhaling as you pull your legs towards your glutes and inhaling as you return to the starting position.
• Include the leg curl exercise as part of a well-rounded lower body workout routine for balanced muscle development.
• Allow for adequate rest between sets to maximize recovery and muscular growth.
• Remember to stretch and foam roll your hamstrings before and after the exercise to prevent muscle tightness and imbalances.