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Single Leg Stability Ball Hamstring Curl

Stability Ball Single Leg Hamstring Curl

Once you master the stability ball hamstring curl, you should try the single leg variation.

Lie on your back on a mat, placing your lower heels on the top of the stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Contract your abs and extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

Lift your hips up off the floor. Do not lift the hips so high that the lower back begins to arch. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades. Extend one leg to the ceiling.

Exhale and gently bend your knee and pull the ball toward your hips. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.

Inhale and slowly press the ball away from your hips until the knee is straight, stabilizing with the core, hamstrings, glutes, and arms. Repeat and change legs.

18 thoughts on “Single Leg Stability Ball Hamstring Curl

  1. Yikes! Those are hard. Good workout! Love it.

    1. Haha! Yeah, a little bit :) Thank you!!

  2. Chape!
    Hey you! how is it going :) Using the stability ball again I see, did you enjoy this one?


    1. Great, thanks! As you see, I’m ready to join the circus ๐Ÿ˜€ but nope, I didn’t enjoy this one ๐Ÿ˜‰
      Big hugs!

      1. Haha! are you ready? oh wow! well lucky for you there is plenty of room for you on this caravan! don’t be shy , hop on in :P

      2. Hahaha! Let’s do it ๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰ Cirque du Soleil, here we go!!!

      3. Yes, lets not forget to bring the Tiger and elephants :) mostly the tiger, because I fancy him! lol

      4. Sure! I would love to ride and elephant ๐Ÿ˜‹ Cars are just boring!!

      5. I will allow you to ride the baby elephants, you are too young to ride the adults! lol.

      6. Hahahaha! Thank youuuuuu!!!!

  3. I gave the fall to my daughter, I have to get another one to do this exercise. I think I can do it. Thank you for the instruction!

    1. Haha! My pleasure! I thought I couldnยดt but finally I did it.

      1. I could use the ball at the gym to see if I could do it. I’ll read the instruction one more time before I go!

      2. Youยดre a brave woman! Let me know how you feel after the workout ;)

      3. I’ll be sore, that I know!

      4. ๐Ÿ˜€

  4. That’s quite a challenge.

    1. Iยดm not going to lie… it was :D

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