The Hamstring Curl is an excellent low impact
exercise for the lower extremity. When you add the physioball into the equation
it becomes a great core exercise, as well. Equipment needed for this exercise is
minimal: an open space on the floor and a medium sized physioball.
As with any exercise, a effective warm-up is needed before proceeding. To get into position for this exercise, lay supine on your back with your feet resting on top of the physioball. To begin the exercise, tighten your abdominal muscles and lift up into a bridge position. Then, roll the ball toward you by bending your knees and hips. After you have rolled the ball inward, pause and slowly extend your knees allowing the ball to roll away from your body, stopping it when your knees are fully extended. After your become accustomed to this exercise you may add difficulty by performing the motion with only one leg on the physioball at a time.
Muscles Involved: Bicep femoris, Semimembranosus, Semitendinosus, Gluteus maximus, Abdominals, Obliques.
As with any exercise, a effective warm-up is needed before proceeding. To get into position for this exercise, lay supine on your back with your feet resting on top of the physioball. To begin the exercise, tighten your abdominal muscles and lift up into a bridge position. Then, roll the ball toward you by bending your knees and hips. After you have rolled the ball inward, pause and slowly extend your knees allowing the ball to roll away from your body, stopping it when your knees are fully extended. After your become accustomed to this exercise you may add difficulty by performing the motion with only one leg on the physioball at a time.
Muscles Involved: Bicep femoris, Semimembranosus, Semitendinosus, Gluteus maximus, Abdominals, Obliques.
