Скачать или смотреть Exercise Ball Curl // Hamstring Rehab Exercises

This is a fantastic exercise to add into your normal lower limb routine to target your posterior chain.
Also I regularly incorporate this into hamstring strain rehab.

Lie on your back with your legs straight and your ankles on a ball
Lift your hips off the ground so your legs and torso are in a straight line
Start by curling both ankles back towards your bottom
Aim to not bend your hips when doing so.


To progress:

Lift one foot off the ball and use one leg to roll the ball towards your buttocks without lifting or lowering your hips.
Then, roll the ball back to the starting position by straightening your knee.


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