Prone Hamstring Curl with Swiss Ball
Prone Hamstring Curl With Swiss Ball
Prone Swiss ball curls that can be done double- or single-leg to strengthen the hamstrings through a long range with smooth, controlled reps.
Muscles Targeted
Hamstrings (knee-flexion emphasis), glute max support, and trunk stabilizers.
Key Benefits
- Long-range hamstring strengthening with controllable intensity
- Easy to scale: double-leg for control, single-leg for challenge
- Swiss ball adds a stability demand without heavy equipment
- Great accessory for runners and field-sport athletes
Move slow—ball control matters more than speed.
Equipment Needed
Swiss ball and a mat (slightly deflating the ball can improve grip).
How to Perform
- Lie on your stomach with ankles on the Swiss ball.
- Brace and keep hips level.
- Curl heels toward your glutes, rolling the ball in.
- Slowly extend back out under control.
- Progress to single-leg reps once double-leg is smooth.
Programming Options
- 3–4 sets of 8–15 reps
- Rest 60–120 seconds between sets
- Progress by slowing tempo or moving to single-leg reps
Why This Variation Works
Swiss ball curls train hamstring strength through knee flexion while also demanding pelvic control—useful for athletes who lose alignment when fatigued.
When to Use It
Accessory work after hinges, runner strength circuits, or hamstring endurance training phases.
Frequently Asked Questions
Should my hips lift up?
Keep hips steady and level. If you’re arching or twisting, slow down or switch to double-leg.
Is single-leg necessary?
No, but it’s a great progression once control is solid.
What if the ball slips?
Use a mat for traction or slightly deflate the ball for better grip.