Tired Of Having Weak Hamstrings? Give Swiss Ball Hamstring Curls A Try.
It might be too late for you to build up your Thighceps for the beach this summer but throwing this deceptively easy looking exercise into your routine now will help you get them ready for next year.
I love the Romanian Deadlift as much as the next man and leg curls are great but there is one exercise that will leave your hamstrings screaming like you just dipped them in a bucket of napalm.
Swiss Ball Hamstring Curls is a bodyweight exercise where the only equipment you need is one of those inflatable balls usually located in the darkest corners of Mordor the gym.
Go ahead and laugh at me Bilbro Baggins but I am not kidding when I say this inflatable ball will leave you screaming to the heavens but it will also build up your hamstrings like no other.
Start by laying on your back and place the backs of your calves and heels on the top of a the ball. Keep your feet in line with your hips along with your toes pointing towards the ceiling. With your arms at your sides and palms pressing slightly into the floor engage your core and lift your hips off the floor.
Avoid lifting your hips too high and overarching your lower back. Your goal is to have create a straight line from your heels all the way to your shoulder blades. Bend your knees and curl the ball toward your hips until the soles of the your feet are on top of the ball.
Return to the starting position slowly pushing the ball back until your knees are straight.
If you want to crank it up a notch or two on this exercise, you can move your feet closer together or place your arms on your chest and challenge your balance further.
And if you are a mad man, then you can even attempt to curl the ball to you one leg at a time.
The biggest thing to remember on this exercise is to engage your abs as you extend your hips up at the start of the movement. This will keep you from over arching your lower back and help you keep a straight line from your shoulders to your toes at the beginning of the movement.
Throw these in at the end of your leg day workout as a finisher. Start with 3 sets of 10-12 reps of these and once you can, if you can, get to 15 reps and not feel like your hamstrings have been replaced with Jell-O, then move to the one leg variation.