The Swiss ball hip raise and leg curl is a multi-joint exercise that targets the hamstrings and glutes and improves hip mobility and flexibility. The movement is a great way to isolate your hamstrings in a natural range of motion rather than being forced into a certain movement pattern, as is typically found on machines.
Instructions
Lie on your back with your calves resting on a Swiss Ball. Lift your hips off the ground, form a straight line from your feet to your shoulders.
Roll the ball towards you, bending your legs while simultaneously lifting your hips higher. Finish with your feet flat on the ball and a straight line from your knees to your shoulders. Roll the ball back to the starting position and complete all reps.
Trainer’s Tips
To effectively perform the exercise, keep your hips up the entire time and avoid letting them sag during the movement.
Be sure to move through a full range of motion when performing the exercise.
