Swiss ball bridge and curl

Hamstring Conditioning Capacity

Swiss Ball Bridge & Curl


Aim:

  • Develop low load hamstring capacity with simultaneous hip extension and knee flexion

Technique:



Swiss ball bridge and curl start position.



Swiss ball bridge and curl top position.

  • Lie on a soft surface with your feet resting on the top of a Swiss ball and your arms by your side for stability

  • Perform a straight-leg bridge by pushing through the ball so there is a straight line from your ankles to your shoulders

  • Simultaneously push through your heels and pull the ball towards you by flexing the knees

  • Roll the ball away and lower the hips slowly until your legs are straight again

Prescription:

  • 3 x 12–15 repetitions (1min recovery, or as part of a conditioning circuit)

Progression:

  • Perform with one leg only