This exercise involves lying on your back with your feet on an exercise ball and lifting your hips off the ground while curling the ball towards your body with your legs. It targets the hamstrings, glutes, and core muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the hamstrings, glutes, and lower back muscles
- Improves balance and stability
- Engages the core muscles for added abdominal strength
- Can be modified for different fitness levels and goals
- Requires minimal equipment and can be done at home or in the gym
How to perform
- Start by lying on your back with your arms at your sides and your feet on top of the exercise ball.
- Engage your core and lift your hips off the ground so that your body forms a straight line from your shoulders to your feet.
- Bend your knees and roll the exercise ball towards your glutes, keeping your hips lifted throughout the movement.
- Pause for a moment at the top of the movement, then slowly roll the exercise ball back out to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Abs
Primary