Welcome back to another Training Tip Tuesday. Today we’re talking about hamstring strength and the exercise that might change the game for you: stability ball hamstring curls.
As a dancer, I’m sure you’ve heard someone say: “stop gripping your quads” or “relax your quads”. As a young dancer, I understood that my quads needed to relax, but no one explained to me how! And don’t even ask if they told me what other muscles needed to strengthening in order for this to become a natural habit.
If only teachers would start saying, “strengthen your hamstrings!” then, maybe we’s see less quad and hip gripping and more controlled adagios.
When it comes to strengthening your hamstrings, it can be a little tricky to isolate that muscle because the movements of daily life are inherently quad dominant: walking, going up stairs, sitting down and standing up. That’s why it’s so important to give our hamstrings extra TLC and attention when we’re in the gym.
Enter the star of today’s show: stability ball hamstring curls!
This exercise only requires you and a stability ball making it easy to perform at home or at the gym.
How to Do Stability Ball Hamstring Curls
Start by lying on your back and placing your heels on the ball (your legs should be straight).
Next, brace your core to support your back and press your hips up into a high bridge. Keep your hands firmly planted along your sides on the floor.
From here pull the ball in, towards your butt, with your heels while maintaining the bridge in your hips.
Finally, slowly push the ball back out to it’s starting position.
Your hips stay lifted for the duration of your stability ball hamstring curl reps. That’s why it’s so important to engage your core and resist the urge to arch that lower back.
If you’re wanting a visual, check out this form video!
Already a pro? To make this exercise more intense, change up your tempo by slowing down as the ball moves away from your booty. Another way to make this more challenging is to add a pause midway through the rep or perform a 1.5 rep of the motion.
To perform a 1.5 rep, after you pull the ball in, toward your hips, push the ball halfway out pause, then pull it back in. Then, you can finish the rep by pushing the ball back to it’s starting position.
Did you enjoy today’s training tip? If so, check out the blog every Tuesday or, reach out here to inquire about 1:1 training! In our 1:1 you’ll get tips (like this one) specifically designed for your needs as a performance athlete.
Not ready to commit yet? That’s okay, we have a few blogs cued up just for you: What Are Macros? A Simplified Breakdown, No Gym, No Equipment, No BS: The Best Workouts for Dancers That Can Be Done Anywhere, Should I Be Sore After Every Workout?: The Surprising Truth Most Dancers Don’t Know
