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Exercise: Uni-Lateral Stability Ball Hamstring Curls

This progression of the Stability Ball Hamstring Curls places greater stress on the musculature of the Hamstring muscle group, and spinal erectors. 

Athletes requiring rapid direction changes, jump actions, and stability against body contact should incorporate this exercise into their training routine.

Primary Muscle Groups: Gluteus Medius, Maximus, and Minimus, the Soleus, Popliteus, and Gastrocnemius, the hamstrings (Biceps femoris, Semitendinousus, and Semimembranouos) the Eerctor Spinae, and the deep muscles of the abdomen and lumbar spine.
Technique Ques: The athlete begins this exercise in a supine position, with extended legs, heels resting on the stability ball.  The athlete proceeds by flatting their low back by rolling their hips anteriorly.  Once the athlete feels the roll in their lumbar spine flattened, they then lift the body off the ground while maintaining balance and stability.  Once the hips have been extended to 170-180o, the athlete then pulls the ball inwards, so that the heels come to the glutes.  The athlete should attempt to maintain 180o of hip extension throughout the knee flexion and extension phase of the exercise.  The athlete returns to the floor after each repetition.
Options for Progression: The athlete can progress this exercise by increasing the number of reps and sets, by increasing the speed of their movement, or by performing the exercise Uni-Laterally (1-leg)  It is suggested that the athlete not progress the intensity of the exercise until they have mastered the technique with both legs.

Variations of this Exercise:
Stability Ball Hamstring Curl


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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