Stability Ball for Glute-Ham! Part 2

 

Hamstring injuries are excessively common. Almost everywhere it's heard from people, and also athletes, that they "tore" their hamstring. The worst part about it is that they're injuring themselves while doing simple daily activities or basic exercises. Even if the injury is as small as a muscle cramp or as large as a strain, the glute-ham area is usually neglected regardless in terms of training. Again, hamstring and glute strength being improved must be a necessity. Today's post is about the Stability Ball Leg Curl. Also known as the Stability Ball Hamstring Curl, this exercise builds upon the base movement built by the Stability Ball Glute Bridge, albeit with more hamstring activation.

Like I mentioned in my last post, the hamstrings have two functions: 1) extend the hips and 2) flex the knees. They are used daily along with the glutes and other muscles to help with walking, running, or jumping. Maintaining strength and flexibility in this area is crucial for sports performance as well as injury prevention. The Stability Ball Leg Curl can be used to assist with this.

This variation of the curl is an advanced movement that even the elite could have trouble with. I recommend mastering the Glute Bridge/Stability Ball Glute Bridge, as well as being able to do Eccentric, Isometric, and Single Leg Repetitions of the glute bridge with or without the ball.

The Stability Ball Leg Curl is unlike a machine hamstring curl in that it not only activates the hamstrings and glutes, but also requires the torso, or "core" muscles, and stabilizer muscles in the area to be recruited to assist in the movement.

 

Stability Ball Leg Curl

To begin, lay down with the arms out on the ground, legs extended, and heels of the feet on the stability ball. Contract the abdominal and torso muscles, extend the hips, raise the body off the ground, and stabilize in this position before commencing the curl. This is the new starting position.

 

Once positioned correctly, attempt to roll the ball in by contracting the glutes and hamstrings, and curling the legs in, aiming the heels of the feet towards the glutes. Keep the abs and body activated and raised above the ground at all times. 

The exercise should be worked until 3-4 sets of 8-12 repetitions are possible. For advanced versions, attempt to do the glute bridge progressions such as eccentric repetitions (slow lengthening for seconds at a time), isometric repetitions (static holds for time at the top of the movement), or single leg curls for unilateral stability and strength (which I'll be discussing in future posts). 

 

BONUS!
With my previous post I didn't include any images of any advanced movements, so I've decided to cover the Single Leg Stability Ball Leg Curl with this post! The single leg curls are difficult even for advanced athletes, so do not get discouraged if unable to do them. Again, this builds up unilateral (single-side of the body) strength and stability in the leg, as compared to the Stabilty Ball Leg Curl, which works bilaterally. 

 

Single Leg Stability Ball Curl

To begin, lay down with the arms out on the ground, one leg slightly bent and elevated while the other leg is extended onto the ball. The heel of the extended leg should be placed on the stability ball. Once again, contract the abs and torso muscles, extend the hips, lift the body off the ground, and stabilize in this position before beginning the curl. The only difference is that more stability is required for this movement, as well as being able to keep the non-working leg elevated throughout the movement. This is the starting position.

 

 

After being positioned correctly, attempt to roll the ball in by contracting the muscles of the extended leg, and curling the leg in, aiming the heel of the working leg's foot inwards. Keep the abdominals and rest of the body activated and raised above the ground at all times. 

 

Proficiency in the movement is only going to be achieved by practice and training. Test this technique and some of the progressions and let me know how it goes. Good luck!

Alex Adragna, CSCS

Stability Ball for Glute-Ham! Part 1

 

An often ignored aspect of training is glute-ham development. This involves developing muscular strength in the gluteus maximus, as well as gluteus medius, and the hamstring muscles of the legs. These strong hip extensors are the muscles responsible for explosive running and jumping. Keeping them strong also helps prevent injury. Without the hamstrings being activated during certain movements, minimal hip extension would be achieved. Hamstrings have a dual function as both knee flexors AND hip extensors, so along with the glutes, full hip extension is achieved.

There are many great tools and exercises that help with improvement of this area. There is one simple piece of equipment that many people fail to utilize for these muscle groups: a stability ball. The exercise discussed in this post using the stability ball can be used to everyone's benefit. The best part is that the body provides the resistance!

Also known as a physio ball or yoga ball, the stability ball has been around for decades. These inflated training balls come in all sizes and are frequently used for abdominal exercises like crunches, but they can be used for so much more (This DOES NOT include putting weight on your back and trying to stand and squat on the ball!). A more productive use of the ball is to get the posterior chain fired up using some Stability Ball Glute Bridges. Let's break down this movement by isolating the move from the stabilty ball.

 

The glute bridge is a fundamental ground-based movement. It is known by many names: hip thrust, hip bridge, or even hip bump or "upa" for BJJ and MMA practitioners. This move activates the glutes and hamstrings by extending the hips. This is completed by putting force into the ground using the legs and feet, and keeping the rest of the body stable. Does this sound familiar? That's because the glute bridge is essential in providing the base for the big exercises such as the squat and deadlift. Here's how to do the glute bridge without the stability ball. 

 

Glute Bridge (No Ball)

Start by laying on the floor, arms out flat at the sides against the ground. Once in a comfortable position, bend the knees until the feet are flat on the ground close to the glutes, a position most know as a sit-up position. 

 

 

From here, contract the abdominal and torso muscles (which most people like to call, "the core"), press the heels into the ground to elevate the hips and extend them away until they are in line with the knees and shoulders, squeezing the glutes from the initiation of the repetition. 

 

 

There's no need to hyperextend the hips and put unnecessary pressure on the lower back, so stop when the basic glute bridge position is achieved. Many can master the move fairly quickly, and move on to do advanced versions of it. Eccentric-count repetitions of it (meaning slowly lowering the hips to the ground for seconds at a time), isometric holds at the top of the movement for seconds at a time, or single leg versions of it with one leg elevated all increase difficulty. Work the glute bridge until 3-4 sets of 8-12 repetitions isn't a challenge any more ,and then try the advanced versions of it. Another way to increase difficulty is by adding an unstable surface. This is where the stability ball comes in.
By adding the ball, the same benefits from doing the glute bridge are obtained, but it now incorporates the stabilizer and torso muscles of the body to cause greater activation and assistance in the movement.

 

Stabilty Ball Glute Bridge

Find an average-sized stability ball and place it on the ground in front of the feet. Adjust the body until it's close enough to place the feet on the ball keeping the hips flexed at about 90 degrees. Make sure the knees are also at that angle, while also getting set up similar to the start of the glute bridge (laying down with the arms at the sides). 

 

 

Now that a stable start has been reached, begin by pushing the feet into the ball, raising the hips so that they are in line with knees and shoulders, squeezing the glutes at the top of the movement, and keeping the abdominal and torso muscles contracted. This uses the stabilty ball, adding a three dimensional element to the movement, so stabilization will be required. Work on staying steady throughout the movement, balancing the body, and avoiding unnecessary movements. Do not get discouraged if the feet disengage from the ball. Practice makes perfect.

Once proficiency in the movement is attained, increase sets and repetitions (work up to 3-4 sets of 8-12 reps) or try the advanced variations of the basic glute bridge (eccentric, isometric, or single leg bridge) on the stabilty ball. Most coaches and trainers program it in as an assistance or accessory exercise during various training phases, such as the general physical preparation (GPP) or active rest/off-season training phases, because of the low stress of the exercise. Once the Stability Ball Glute Bridge is mastered, we can move on to the Stability Ball Leg Curl. This will be discussed in my next post though so until then, please feel free to ask questions, message me here, and let me know what you guys think. Meanwhile, try the Stability Ball Glute Bridge and get to training! 

 

Alex Adragna, CSCS