Muscles emphasized: gluteus maximus, hamstrings, core.

Hamstrings, the large muscles in the back of the thigh, are muscles that many people miss because they are not the easiest to strengthen. However they need attention too, because they work in tandem with our quadriceps in the front of the leg. To isolate these important muscles, try the physio/stability ball hamstring curl.

• Lie down on the floor with ankles resting on top of the physio/stability ball.
• Place your arms out to the side.
• Exhale as you lift hips off the floor as high as possible, (or where it feels comfortable) with one leg straight in the air and the other ankle placed on the stability ball.
• Draw your belly button in (abs drawn in tight).
• Extend your hips upward into a bridge position.
• Exhale, slowly bend knee and curl your heel to your hip (bringing the ball in toward your hip).
• Inhale and return to the starting position while maintaining your bridge.
• Do two to three sets of 12 to 15 repetitions and then switch legs and repeat.

Tip: For beginners, you can perform the exercise first with both ankles on the stability ball and bring the ball in towards your hip. When your form is perfected with both legs, you can then progress with one leg at a time. Keep back straight and be careful not to rotate the hips. Keep hips square and try not to let them drop. A toe-up position will activate the gastrocnemius; (calf muscle) a pointed toe will bias the hamstrings.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.