Exercise Ball Leg Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Exercise Ball
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Exercise Ball Leg Curl primarily targets the hamstrings, with secondary engagement of the abs, calves, and glutes. This exercise involves lying on your back with your feet placed on an exercise ball, then curling the ball towards your body by bending your knees. The movement focuses on strengthening the hamstrings while requiring core stability to maintain balance and control. The glutes and calves assist in stabilizing the movement, making it a great full-body exercise that not only works the lower body but also activates the core. An exercise ball is the key piece of equipment for this exercise, providing an unstable surface that enhances muscle activation.
How to Perform
Begin by lying flat on your back with your feet placed on an exercise ball, keeping your arms extended out to the sides for stability.
Engage your glutes and extend your hips upward until your body forms a straight line from your heels to your head. This will create a stable bridge position.
With your hips held in a raised position, curl the exercise ball towards your body by bending your knees, activating your hamstrings to bring your heels closer to your glutes.
Gradually reverse the movement, extending your legs back to the starting position while maintaining control of the ball.
Repeat the movement for the desired number of repetitions, focusing on slow, controlled motions to maximize hamstring engagement and avoid using momentum.
Tips
As you extend your hips, ensure that you don’t feel any strain or contraction in your lower back. If you notice tension in your spinal erectors, it’s likely that you’re mistakenly using spinal extension instead of hip extension.
If you’re struggling to activate your glutes, try gently palpating the muscles with your hands. Focus on pausing at the top of the movement to enhance the contraction and better engage the glutes.
To further activate your abs and hamstrings, try squeezing a foam roller or yoga block between your knees while performing the exercise. Maintain the elevated hip position and press into the object as you curl your legs toward your body.
Avoid allowing your hips to rotate or shift as you curl your legs in. Keep your hips stable and aligned to ensure proper muscle engagement and prevent compensatory movements.
How Not to Perform
Avoid Arching Your Lower Back: Do not let your lower back arch excessively when extending your hips. This can lead to strain on your spinal erectors. Focus on keeping your core engaged to protect your back and ensure that the movement comes from your hips, not your spine.
Don’t Use Momentum: Avoid swinging or jerking your body to pull the exercise ball in. This can reduce the effectiveness of the exercise and increase the risk of injury. Instead, focus on controlled, deliberate movements to engage your hamstrings and glutes.
Don’t Let Your Hips Drop: Keep your hips elevated throughout the exercise. Dropping your hips or allowing them to sag can put unnecessary strain on your lower back and reduce the activation of your target muscles, particularly the hamstrings.
Avoid Rushing the Repetitions: Don’t speed through the movement. Taking your time, especially during the eccentric phase (lowering), helps maximize muscle engagement and reduces the risk of using other muscle groups to assist the movement.
Don’t Let Your Knees Widen: Keep your knees in line with your hips and avoid letting them splay out to the sides. This ensures that the focus remains on the hamstrings and prevents unnecessary strain on the knees.
Avoid Locking Your Knees: Don’t completely lock your knees during the extension phase. Keep a slight bend in the knees to maintain tension in the hamstrings and protect the knee joints from strain.
Don’t Forget to Breathe: Avoid holding your breath while performing the exercise. Proper breathing helps maintain core stability and prevents unnecessary tension in the body. Inhale during the lowering phase and exhale as you curl the ball in.
Don’t Neglect the Core: Failing to engage your core can lead to instability and compromise the form of the exercise. Keep your abs tight throughout the movement to protect your lower back and maintain proper body alignment.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
