The fit ball hamstring curl is a fantastic alternative to your standard machine hamstring curl while reducing pressure on the knees. This movement not only isolates the hamstrings but improves strength and stability throughout the entire posterior chain. Strengthening the hamstrings aids in protection against knee injury, as well as improvements with quick stops/starts/direction changes, overall speed, and extension of the hips.

Equipment Needs

  • Fit ball

Muscle Groups Targeted

  • Hamstrings, Glutes, Abdominals (Core)

Starting Position

  • Set up laying on your back, with the bottom third of your calves resting on the ball. Legs approximately hip-width apart. Press your heels into the ball, lift your hips off the floor by squeezing your glutes.

Movement

  •  Keep hips elevated off the floor and pull your heels in towards your glutes by bending the knees to contract the hamstrings. Extend the knees back out to the start position to finish the rep. Repeat the flexion and extension of the knees until the set is complete.

Recommended Sets and Reps

  • Perform three sets of 8-12 reps.

Progressions

  • Decrease intensity by keeping one foot planted on the floor to increase stability and decrease the intensity of the hamstring on the working leg. Be sure to perform repetitions on both legs if choosing this modification.
  • Increase intensity by elevating one leg in the air while the other leg is curling to up the stability challenge and isolating one leg at a time. Be sure to perform repetitions on both legs if choosing this modification.

Check out the previous tip in this series Fit Ball Push Ups

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by Megan Denholm

Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Exercise Specialist and Programmer with the MacEwan University Sport and Wellness fitness team.