The muscles behind our thighs are known as the hamstrings. They are made up of three large muscles [the biceps femoris, semitendinosus, and the semimembranosus]. Their action is to extend the thigh and flex the knee. Having strong hamstrings is a goal of most athletes, especially for cyclists and runners.
The physio ball hamstring curl is an excellent exercise for working one’s hamstrings without using weights. This callisthenic exercise can be preformed almost anywhere and requires only a ball that’s large enough for both of your feet to rest on while in a side-by-side position.
This exercise is safe for almost everyone. It is performed by lying flat on the floor with your legs supported by the ball. If you have difficulty getting up and down from the floor or are uncomfortable when lying on your back, this may be an exercise that you may want to avoid.
Starting Position
Lie on your back with your heels on the ball, and your legs fully extended. Keep your arms at your side with your palms facing down.
Action
Pull your heels in toward your buttocks flexing your knees. Keep your legs in line with your upper body, and do not let your heels lose contact with the ball. Slowly return to the starting position.
Progression A) Perform the same exercise with only one leg on the ball.
Progression B) Perform the same exercise with your hips and lower back lifted upward off the floor.
Progression C) Perform progression B with your arms suspended up off the floor.
Progression D) Perform progression B with your arms folded across your chest.
Primary Movers
Hamstrings and lower abdominals
Secondary Movers
Gluteus muscles and gastrocnemius (calf)
Louie Russo is an ACSM certified personal trainer.
