Single leg hamstring curl on swiss ball (Strength)

Single leg hamstring curl on swiss ball (Strength)

What you should feel?? When performed correctly, you will feel the muscles in the back of the legs and the glutes working. You will also feel the muscles of the lower back working to stabilise your trunk.


  • Laying on the ground with your heel on a swiss ball and the other leg in the air
  • Push your heel down into the swiss ball to raise the buttocks off the floor as high as possible
  • Keep your buttocks raised bend your knee and drag the ball towards your buttocks
  • Keep the buttocks in the same position as you extend your knee back to the starting position
  • The ball should be pulled in as far as you are able to go
  • You may use your hands for balance out to your side on the ground
  • Repeat until you have finished the set

Main muscles targeted:

  • Hamstrings
  • Glutes
  • Lumbar spine stabilisers/ core

Main benefits:

To strengthen the hamstring muscles whilst also challenging the bodies ability to stabilise and control the movement. Performing it with one leg instead of two further challenges the core and also recruits even more muscles fibres in the hamstrings than usual.