Hamstring curl swiss ball single leg

Purpose of the exercise

Focuses on strengthening hamstrings in combination with gluteus maximus and core stabilisers. Improves eccentric and concentric hamstring strength, hip stability and closed-chain control. Relevant exercise within injury prevention and preparation for sprint and acceleration loading.

Supplies

• Swiss ball (right size adjusted to body height)

• Matt or flat surface

• Sufficient space to move freely

Starting position

1. Lie supine on the mat

2. Place one heel on top of the Swiss ball

3. The other leg stretched in the air

4. Arms relaxed along the body for stability

5. Pelvis in neutral position

6. Core tightened

Implementation

1. Push up the pelvis via the heel

2. Keep torso and thigh in one line

3. Roll the Swiss ball towards you in a controlled way by bending the knee

4. Keep pelvis stable during movement

5. Slowly roll the ball away from you again

6. Lower the pelvis in a controlled manner

7. Move without jerks or momentum

8. Change of leg after completion

Points of interest

✓ Keep the pelvis stable and horizontal
✓ Push through the heel, not the toes
✓ Core tightened throughout the exercise
✓ Move controlled in both directions
✓ Move within a pain-free range

✗ Lowering pelvis while rolling
✗ Hollowing the lower back
✗ Execution too fast
✗ Compensation through the lower back
✗ Ignoring pain in hamstring or lower back

When this exercise?

Hamstring curl Swiss ball single leg is used to functionally strengthen the hamstrings in combination with hip extension and trunk stability. The exercise is very suitable within injury prevention programmes for athletes who do a lot of sprinting and acceleration movements.

In addition, the exercise can be used in build-up exercises after hamstring injuries, when controlled and progressive loading is desired. Due to the unstable surface, the exercise requires good basic control. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to individual load capacity, complaints and recovery status.