The single-leg Swiss ball hip raise and leg curl builds strength in the hamstrings and glutes. Performing the exercise on a Swiss ball greatly increases the difficulty of the move by actively engaging the core.
Instructions
Lie on your back with your calves and the backs of your heels resting on a Swiss ball. Lift your hips off the ground forming a straight line from your feet to your shoulders.
Lift one leg off the ball so that it's roughly perpendicular with the floor with the knee extended. Bend the working knee to roll the ball in toward you until it touches your glutes. Roll the ball back to the starting position.
Trainer’s Tips
Squeeze your glutes at the top of each rep.
Pull your abs in and brace your core during the exercise.
Keep your body in a straight line at the top of the exercise. Avoid letting your hips sag.
