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Hamstring curls

Hamstring rolls with fitball:

  • Lie on the floor, arms rested by your sides, heels on top of the fitball
  • Raise your hips and bottom off the floor, bend your knees and roll the ball in towards your buttocks
  • Keeping your hips off the floor, roll the ball back to the starting position
  • Repeat 15 repetitions x 2 sets
  • To progress this exercise you can lift one heel of the fitball balancing on one leg while the other hovers above the fitball. Repeat 10-15 repititions for each leg x 2 sets.

Hamstring curls with multistation

  • Adjust the pin on the weight stack to a low weight
  • Laying with your stomach on the bench hook your feet underneath the resistance pads (see video)
  • Squeeze through your hamstrings and glutes, pulling your heels towards your buttocks.
  • To return to the starting position slowly lower the weight back down.
  • Complete 10-15 repetitions x 2 sets