Single Leg Hamstring Curl

Teaching points

• Lay on your back on the floor with one heel on the ball, the other hovering above and arms on the floor
  
  
• Lift your buttocks up off the floor
  
  
• Roll the ball in towards you by bending your knee and hip until your knee is directly above your hip
  
  
• Straighten the leg again by pushing the ball away
  
  
• Lower the buttocks back to the floor

Variations and progressions

• Perform the exercise as above but do not lower the buttocks back to the floor between reps
  
  
• Perform with only one leg on the ball - lift the other up slightly away from the ball

Muscles worked

• Biceps Femoris
  
  
• Semimembranosus
  
  
• Semitendinosus
  
  
• Gluteus Maximus

Alternative exercises

• Swiss ball bridge
  
  
• Reverse ball bridge
  
  
• Knee curl resistance machine

Related injuries

• Hamstring strain
  
  
• Contusion