The exercise for this week is the supine ball curl, which is a great posterior chain movement. Before attempting the ball curl it is essential to learn and master the hip lift and cook hip lift. We want to emphasize proper hip extension with no movement at the lumbar spine which can prove difficult once you elevate the feet onto a stability ball.
- Quadratus Lumborm (lower back)
- Gluteus Maximums (butt)
- Hamstrings (posterior thigh)
- Gastrocnemius (calf)
Steps to Execute Exercise Properly:
- Lay on your back with feet elevated on stability ball
- Dig the heels into the ball and lift hips into the air (remember to raise hips but not arch lower back)
- While keeping the hips up, pull the ball towards the body and slowly lower away using hamstring
- Repeat for desired repetitions
The hand placement for this exercise will play a huge role as the wider the arms, the easier it will be. Start with the arms straight out to the side (shoulders at 90 degrees), once mastered move the arms by your side, and finally hold the arms in the air in front of the body (no support). Below you’ll find a video to demonstrate this exercise properly.