Getting into the right starting position on this exercise will be imperative to your success.
What I want you to focus on doing is pressing your heels into the Swiss ball as hard as you can and then elevating your hips up off the ground.
By doing this to start, you are already activating the hamstrings and glutes so now you just need to focus on keeping that tension in place as you complete the exercise.
- 1Lie down on the ground and place your arms by your sides
- 2Elevate your feet on a Swiss ball
- 3Press your feet against the ball and elevate the hips off of the ground
- 4Curl the ball towards you and contract the hamstrings
- 5Go back down slowly, maintaining tension on the hamstrings
If you’re just starting, keep both legs on the ball and do 15-20 reps per set.
More advanced trainees can do this with just one leg (the other raised above you) and perform the same 15-20 reps per set.
This variation will also engage your core to a larger degree as it has to contract to keep the body balanced over the ball, so don’t be surprised if you’re feeling sore the next day.