On this page you'll find pictures for a stability ball glute and hamstring exercise. The glutes are simply the butt muscles, and the hamstrings are the muscles on the back of the thigh.
Bridges are a great glute exercise and leg curls really work the hamstrings.
By combining both exercises you can get a great glute and hamstring workout.
This exercise is great for men and women. Below are the pictures and instructions.
Starting Position: Simply begin by lying on your back and placing your feet on a stability ball.
Form: Engage your abdominal muscles to keep your spine stable. Push through your feet and lift your hips off the floor. While keeping your hips off the floor, bend your knees and curl the ball towards your body.
Hold for a brief second and then straighten your legs. Keep your hips off the ground during the entire set and repeat for 10-25 repetitions.
Personal Trainer Tips: This exercise really works the hamstrings (back of the thigh). If you feel cramping in the back of your thigh during this exercise, try stretching your hamstrings and hip flexors (front of the hip) in between sets.
If bridges with leg curls are too difficult, you can work up to them by simply practicing straight leg bridges on the ball.
Yours in Health,
Dr. Charles PT/PT