The Swiss-Ball Hamstring Rollout

Get Long to Get Strong ??

Here at Physio performance we firmly believe that in order to strengthen our Hamstrings we must load them in a lengthened position which is why the Swiss ball Hamstring rollout is an exercise that we love.
The Swiss-ball hamstring rollout is a technical and challenging exercise. The movement is a body-weight exercise, making it appropriate for nearly every fitness level. The biggest challenge of the exercise is maintaining your pelvis position on the ball while performing the curl.

Target Muscles ??

Aside from strengthening the hamstrings, the bridge hamstring curl also challenges several other muscle groups. The gastrocnemius of the calf and the popliteus of the knee, as well as the gracilis and sartorius of the thigh, work with the hamstrings to bend the knees and curl the Swiss ball. A handful of other muscles work throughout the exercise to stabilize the torso, hips and ankles. These muscles include the abs, erector spinae, glutes and the tibialis anterior, which is located on the front of the shin.

How to Perform ??

The Swiss ball bridge hamstring curl is a difficult exercise but with practice, it can become relatively easy. Begin by lying face-up on the floor with your arms extended out to your sides. Place your feet across the top of your exercise ball with your legs extended. Stabilize your torso and lift your hips and back off the floor to create a bridge so that your body forms a straight line from the floor to the ball. This is the starting position. Maintain the bridge as you contract your hamstrings to bend your knees. Allow your feet to roll on top of the ball as you curl the ball and pull your heels toward your buttocks. Pause here then slowly return to the starting position.

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