What are the benefits of Swiss ball leg curls? However, don’t force it-If you experience back pain or become fatigued, cut back on the reps or take a break between sets. The typical initial aim is to work up to 2 or 3 sets of 8 to12 reps per set. It’s always advised to start out slowly and increase reps as you progress and master the proper form. When it comes to your rep sets, your personal trainer or physical therapist can recommend how many repetitions you should start with, and how you should build up from there. When you reach the number of reps per set, lower your back to the floor before proceeding with the next set. When you can’t pull the ball any closer to your glutes, slowly straighten your legs as you use your heels to return the ball to the start position. Maintain this elevated bridge position and use your feet to roll the ball toward your glutes by flexing your knees and hips as your heels pull the ball in a smooth, controlled movement toward your butt. Your feet, hips, and lower and upper body should create a straight line. Brace your core, squeeze your glutes, and lift your hips to form a bridge. Place your hands beside you on the floor for greater stability. Your calves and heels must be on the ball. Lie face-up and let both legs rest on the Swiss ball. Swiss ball leg curls are also known as supine hip extensions with leg curls or SHELC for short, and although they look easy to do, you’re in for a surprise when you first try them.Īll you will need for this hamstring exercise is a stability ball and enough space to lie on your back. How to do Swiss Ball leg curls with proper form Most importantly, to achieve maximum benefit and remain injury-free during the activation of all these muscle groups, proper form during the exercise is vital. These muscles work together with the hamstrings allowing the knee to bend when curling the exercise ball.įurthermore, muscles in the ankles, hips, and torso are activated to help you maintain balance on the stability ball, including: In addition to adding strength to your hamstrings, stability ball leg curls also benefit other muscle groups in both the upper and lower legs. Targeted MusclesĪlthough the Swiss ball hamstring curl is one of many curl variations, it is a splendid option for bodybuilders and lifters as part of their strength training routines. However, your core and your glutes will be in overdrive working to stabilize your hips in balancing your lower back on the wobbling ball. The Swiss ball hamstring curl is excellent because your entire body is forced to engage, even though the knee is the only joint you'll be moving. If you incorporate the Stability Ball Hamstring Curl into your exercise routine, you will certainly feel it in your legs the following day. In contrast, the Swiss ball leg curl move uses the stability ball to create instability, forcing you to tighten your core and stabilize your body. Most common lower body exercises like Romanian deadlifts, good mornings, lunges, and squats primarily work the quads, glutes, and the hamstrings’ action to ensure proper hip extensions, with almost zero focus on knee flexion. The Stability Ball Hamstring Curl is a simple but effective exercise to strengthen your glutes, core muscles, and hamstrings. However, it isn’t effective for complete hamstring training to benefit both hip extension and knee flexion, the two functions of the hamstrings. ![]() Resistance training does an exceptional job of training the body in almost every movement pattern. It is a bodyweight exercise, and therefore, appropriate for nearly every fitness level. ![]() The Swiss ball leg curl, aka Swiss ball bridge hamstring curl, is a challenging and technical exercise that effectively isolates the hamstring muscles located on the back of your thighs.
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