Stability-Ball Single-Leg Straight-Hip Curl

Straight Leg Single Leg Curl on Stability Ball

Equipment Needed: Stability ball

Starting Position:
1. Begin by lying on your back on a mat or comfortable surface.
2. Place your heels on top of the stability ball, with your feet close together and toes pointed.
3. Your arms should be resting by your sides or bent at the elbows with your hands palm down for support.

Movement Instructions:
1. Engage your core muscles to stabilize your body.
2. Lift one leg off the stability ball, maintaining the other leg on the ball.
3. Slowly bend the knee of the leg on the ball, curling the ball towards your glutes while keeping your hips elevated.
4. Squeeze your hamstrings and glutes as you pull the ball towards you.
5. Hold for a second at the top of the movement.
6. Carefully extend your knee, rolling the ball back out while maintaining elevation in your hips.
7. Repeat for the desired number of repetitions, then switch legs and perform the same movements on the other side.

Tips:
- Keep your upper body flat against the mat; avoid arching your back excessively.
- Control the movement to avoid jerking or using momentum.
- Start with fewer repetitions if you're a beginner and gradually increase as you gain strength and stability.