Setup
Lie on your back with your heels and calves resting on top of the stability ball, arms at your sides on the floor for balance. Lift your hips off the ground so your body forms a straight line from shoulders to heels.
How to do it
- Press your heels into the ball and pull it toward your glutes by bending your knees.
- Keep your hips lifted high throughout the entire movement.
- Squeeze your hamstrings hard at the top when the ball is closest to you.
- Slowly extend your legs back out while maintaining the bridge position.
- Control the ball's movement in both directions to prevent it from rolling away.
Watch out for
- ✗Dropping the hips during the curl, which reduces hamstring activation.
- ✗Using momentum to swing the ball instead of controlling it with the hamstrings.
- ✗Placing too much weight on the upper back and shoulders instead of staying elevated through the glutes.