Hamstring curl Swiss ball single leg is an exercise in which you raise the pelvis from supine position with one heel on a Swiss ball and then roll the ball towards you in a controlled manner through knee flexion. The exercise combines hip extension with dynamic hamstring activation and requires significant trunk and pelvic stability. Due to the unstable surface, neuromuscular control is additionally challenged.
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.
Swiss ball (right size adjusted to body height)
Matt or flat surface
Sufficient space to move freely
Lie supine on the mat
Place one heel on top of the Swiss ball
The other leg stretched in the air
Arms relaxed along the body for stability
Pelvis in neutral position
Core tightened
Push up the pelvis via the heel
Keep torso and thigh in one line
Roll the Swiss ball towards you in a controlled way by bending the knee
Keep pelvis stable during movement
Slowly roll the ball away from you again
Lower the pelvis in a controlled manner
Move without jerks or momentum
Change of leg after completion
✓ 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
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.
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