Stability Ball Hamstring Curl
Stability ball hamstring curl — combined glute bridge with knee-flexion hamstring work.
Level: Foundation
Primary: Hamstrings
Movement: Isolation
Tags: Balance / Stability
Type: Light Activity
Equipment: Stability Ball
Sports: Baseball Wrestling
Target muscles
The hamstrings drive knee flexion as the ball rolls in. The glutes hold hip extension throughout. The deep core stabilizes.
How to perform
Setup
Lie on your back with heels on the stability ball, arms flat at the sides.
Execution
Lift the hips into a bridge. Bend the knees to roll the ball toward the glutes. Slowly extend the legs back out, keeping the hips elevated.
Common mistakes
- Hips dropping.
- Letting the ball roll uncontrolled.
- Cutting the range.
- Going too fast.
- Skipping the bridge phase.
Progressions and regressions
Regress to floor hamstring curls. To progress, work single-leg hamstring curls on the ball.
Programming notes
Hamstring and glute work. 3 sets of 10-15 reps, twice a week.
