Swiss Ball Bridge Hamstring Curl
Muscles involved: hamstrings, gluteals, posterior core
Form: lie supine on the floor, with legs straight and feet on ball, and hips elevated into bridge position. Inhale, and exhale as you pull feet/ball towards gluteals, staying in the bridge position. Return and repeat.
Cautions: Make sure client doesn’t put pressure on his neck, but rather on the shoulders/upper back. Beginners can do this starting and returning to back flat on the floor and then going into bridge.
Trainer techniques: cue breathing, watch for proper position of the spine, pelvis and upper back, and observe the knee flexion. Spot at the client’s side.