Swiss Ball Hamstring Curl – Do’s and Don’ts

Swiss Ball Hamstring Curl – Do’s and Don’ts




The swiss ball hamstring curl is a fantastic exercise as you are forced to engage your entire body, although the only joint you are moving is the knee joint. A great workout to strengthen your hamstrings, it also sends your core into overdrive along with working your glutes as well.

All you will need is a swiss ball and some floor space and your ready to go.

Muscles Trained 


  • Hamstrings
  • Glutes
  • Abdominal Core Muscles


  • Gastrocnemius
  • Erector Spinae
  • Hips


Today we will go through the swiss ball hamstring curl, Gemma will be demonstrating this for us today. This is a great exercise to activate the hamstrings and the glute muscles.

We will have Gemma perform a couple of repetitions for us now and assess her technique. As you can see her feet are up on the ball, putting her weight through the heels and bringing the ball in. Keeping her hips up and keeping as straight a line as she can through her shoulders, hips and feet.

common error

One common error which is seen with this exercise is not keeping the hips up as you bring your feet in. By doing this you’re not activating the hamstrings or the glutes which results in not getting a good, full workout out of this exercise.

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