Exercise description of lying hamstring curls.  Learn about the lying hamstring curl with videos, pictures, and other information.  Also learn how the lying hamstring curl improves sport performance.

Primary muscles worked: Hamstrings

Synergist Muscles: Glutes

Mechanics: Isolation

Equipment: Open space and physioball

How to perform the exercise: To perform the lying hamstring curl utilizing the physioball, lay with your back flat on the mat, arms next to the side of the body. Place the ball at the feet so that legs are complete straight on the ground. Next, place the heels on the very top of the ball. After that, lift the hips up off of the ground so that the tension is in the hamstrings and glutes for support and stabilization. Next, bring the ball towards the glutes by pulling with the heels. This motion will utilize the strength in the hamstrings to perform the action. Once the ball is a few inches from the butt, roll the ball back in to the starting position. Make sure that the hips stay high and off the ground throughout the lift.

Spotting the exercise: To spot the lying hamstring curl with ball, stand at the athlete's feet. Make sure the athlete is able to maintain control of the ball throughout the lift. If the athlete begins to lose control of the ball, assist the athlete by stabilizing the physioball.

Sport specific application: The lying hamstring curl with the ball is an excellent exercise for developing balance and control in the hamstrings and glutes. Sports that require full speed usually place alot of stress on the hamstring, and as a result it is frequently strained and sometimes torn. By utilizing the lying hamstring curl with the ball, the athlete can take a preventative approach to hamstring injury by increasing the stabilizing musculature within the hamstring muscle.