Move of the day: Swiss ball hamstring curl

What it works...

The use of a Swiss ball incorporates more core stabiliser muscles into an exercise as it has been designed to create instability. This develops the muscles you need to stand, walk and sit up straight during daily activities, and helps to create a toned mid-section. It also targets the hamstring muscles, like a lying or standing leg curl would, to develop a shapely curve at the back of the leg.

Starting

Lie on your back, on an exercise mat, with your heels supported on the Swiss ball. Ensure that your neck and shoulders are relaxed, with your arms positioned at 90◦ to your side. Your core stabiliser muscles should be contracted to ensure your torso and legs form a straight line, with your glutes off the floor, to create a bridge position.

TIP: Avoid creating excess strain in your neck and shoulders by keeping them relaxed throughout the movement.

Keep your hips up, in line with your knees and your shoulders as you draw your heels in.

The movement

Roll the Swiss ball towards your body by flexing the knees and extending the hips, thereby drawing your heels in. Release the tension by straightening the legs and return to the starting position. Repeat for the recommended number of reps and sets.

TIP: Remember to breathe on the exertion or concentric contraction phase of the exercise (curling motion) and exhale on the eccentric contraction phase (release).

  

Muscles targeted

Primary – Hamstrings (biceps femoris, semimembranosus and semitendinosus) and gluteus maximus.)
Secondary (stabilisers) – Joint stabilisers of the knee, hip and pelvis, as well as gastrocnemius and soleus. Core stabilisers in the abdomen and lower back, including quadratus lumborum, internal obliques, transversus abdominis, multifidus.

Variations to the move

Intermediate: Move your hands closer to your sides to decrease the base of support and make the movement more difficult to stabilise.
Advanced:Perform the move with only one leg on the ball for a more advanced, difficult and targeted workout. Execute the move in the same manner as above, but lift the other leg up slightly, away from the ball.