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Swiss ball single leg hamstring curls with opposite knee lifts

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate Swiss ball single leg hamstring curls with opposite knee lifts

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your gluteals, hamstrings and hip flexors mostly although other muscles are working to.
  2. It is a good exercise for knee rehabilitation and for runners.
  3. Lying on your back, put your feet flat onto a swiss ball with the knees bent to 90 degrees.
  4. Place your arms down on the floor to give extra stability.
  5. Lift your bottom off the ground till your body is straight.
  6. Next lift your left foot off the ball and bring it up towards your chest, while at the same time pushing the ball down by straightening your right leg as far as you can.
  7. Next bring the ball back up with your right leg by bending the right knee and at the same time bring your left foot back down to the ball and switch feet and repeat the other way around.
  8. Keep the ball as stable as possible and increase difficulty by crossing arms across chest
  9. Resistance can be applied through a weight belt
  10. Choose a resistance that is high for strengthening and is low for endurance.
  11. Perform 6- 10 repetitions for each side and repeat for 3-5 sets in total for strength.
  12. For endurance you will need to do 15-25 repetitions for each side and repeat for 3-5 sets.
  13. Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.

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