Relating to constructing sturdy, muscular hamstrings, most lifters carry out heavy RDLs or leg curls variations, usually neglecting the truth that body weight workout routines can nonetheless pack a hamstring punch.
Nevertheless, resistance is resistance, whether or not it’s from a dumbbell or the pull of gravity. Your hamstrings don’t care about the kind of resistance you’re utilizing. They reply to pressure, resistance, and motion high quality—and the single-leg hip extension hamstring curl on a stability ball delivers all three in spades.
This difficult body weight transfer combines hip extension and knee flexion, demanding your glutes and hammies work collectively whereas your core retains it tight. Whether or not you’re coaching at dwelling, rounding out a lower-body day, or seeking to improve your posterior, this transfer deserves a spot in your exercise rotation.
Let’s dive in.
What’s the Hip Extension Hamstring Curl?
The only-leg hip extension hamstring curl is a body weight train carried out on a stability ball that mixes two actions: hip extension and knee flexion—each major capabilities of the hamstrings. Many hamstring workout routines prepare simply the curl, however this variation begins with a hip extension and finishes with a hamstring curl.
One foot is on a stability ball, then you definitely drive your hips up and curl the ball towards your glutes utilizing your hamstring. It’s a transfer that trains your glutes, hamstrings, and core concurrently, when you combat instability.
Subsequent, let’s discover ways to carry out this train with good type.
How To Do the Hip Extension Hamstring Curl
- Start by putting one foot on the soundness ball, then bend the opposite knee and produce it towards your chest.
- Activate your working glute to maintain a impartial decrease again place.
- Carry out a single-leg hip extension, pause, then curl the ball in direction of you until your foot is flat on the ball and your physique varieties a straight line from hips to shoulders.
- Carry out an eccentric hamstring curl, decrease your hips to the ground, then reset and repeat.
Hip Extension Hamstring Curl Advantages
When your hamstrings are burning and you would like the set have been over already, preserve these advantages in thoughts to recollect how useful this train is for you.
Runner Pleasant
The mixture of hip extension and knee flexion in a single motion mirrors the mechanics of a working stride. You’re not simply constructing hamstring power—you’re coaching the glutes and hamstrings to activate collectively, precisely as they need to throughout working.
Mimics Precise Instability
Not like machines, the soundness ball creates a shifting floor, much like the unpredictable terrain of roads, trails, or tracks. Each rep requires you to stabilize towards rotational and lateral drift—very like what occurs with each foot strike. This instability teaches the hamstrings to be reactive and resilient, lowering harm threat and bettering stride effectivity.
Glute-Hamstring Coordination
Weak glutes and hamstrings are a recipe for harm and diminished efficiency with any train involving these two muscular tissues. This transfer requires each muscular tissues to contract in concord, elevating the hips and pulling the ball in. That neuromuscular coordination enhances your capability to stabilize the pelvis underneath fatigue and stress.
Damage Prevention
Hamstring strains don’t happen throughout concentric knee flexion; they occur when the muscle lengthens throughout the eccentric contraction. Research present that eccentric knee flexor workout routines like this decrease the danger of hamstring strains by bettering eccentric knee flexor power and growing the size of the hamstrings.
Frequent Hip Extension Hamstring Curl Errors and Fixes
It’s simple to lose focus, particularly when there isn’t any weight. Nevertheless, doing so can be a mistake as a result of pressure and focus drive this train.
Sagging Hips
As fatigue units in, lifters usually lose hip extension whereas curling the ball in, which reduces pressure on the glutes and hamstrings—and defeats its function.
The Repair: Maintain your glutes tight all through and take into consideration driving your hips towards the ceiling as you curl. For those who can’t keep hip peak, regress to the two-leg model till your power improves.
Pointless Rotation
The mixture of instability and coaching one facet at a time could cause lack of management and twisting of the hips. This error compromises the motion and overloads one facet of the decrease again.
The Repair: Maintain your torso sq. and core braced. The non-working leg ought to keep consistent with the hips, not flailing off to the facet. Think about balancing a glass of water in your pelvis—don’t let it spill.
Dashing It
I get it. The train is difficult, and also you’re getting drained. Then it turns into a bent to hurry by way of reps to outlive the burn, utilizing momentum as a substitute of muscle.
The Repair: Decelerate. Use a 2-second curl and a 3-second reducing. The slower you progress, the extra time underneath pressure you create—which is vital for muscle and power.
How To Program the Hip Extension Hamstring Curl Into Your Routine
The only leg hip extension hamstring curl works effectively as an adjunct train on decrease physique days or as a part of a core circuit. Listed here are the set and rep recommendations for power and muscle.
- For Energy: 4 units of 6 reps per facet, targeted on managed eccentrics and most hip engagement.
- For Greater Muscle: 3 units of 8-12 reps per facet, including a 2-second squeeze on the prime of every curl to extend time underneath pressure.