Although you can do this exercise at the gym, it is perfect for the home exercise routine. The hamstrings are difficult to isolate without a plate loaded machine. Although they are recruited in exercises like squats, step-ups and lunges, this hamstring curl on the ball will strength the back of your legs while strengthening your lower back.
Before beginning this exercise, make sure you have warm up and stretched your legs.
1. Place your legs fully extended on the ball and use your hands to assist with balance.
2. Lift your hips away from the ground. Engage all the muscles in your core to stabilize. Once you are balanced you can proceed to the next step.
3. Curl your heels towards your hamstrings. Continue to use your hands for balance.
I love do ing this as a super-set. A set of 10-15 hamstring curls, then 25 cruches with my legs on the ball. You may need to stretch your legs in between sets.