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Lie face down (for prone leg curls) or sit upright (for seated leg curls), gripping the handles for stability. Curl your legs by bending your knees, pulling the pad toward your glutes in a smooth ...
Single-Leg Stability Ball Leg Curls. ... Curl the ball toward your hips using one leg, then extend it back out. Perform two sets of 10 to 12 reps on each leg, focusing on smooth movements. 3 ...
Leg Raises with Stability Ball (3 sets of 12 reps) Ball Pikes (3 sets of 10 reps) Ball Toe Touches (3 sets of 15 reps) Directions: Perform this series in a circuit format, resting for 30 seconds ...
A BOSU Balance Trainer (or BOSU ball) is a fitness training device, invented in 1999 by David Weck. [1] It consists of an inflated rubber hemisphere attached to a rigid platform. The device is often used for balance training. When the dome side faces up, the BOSU ball provides an unstable surface while the device remains stable.
Leg curl machine. The leg curl is performed while lying face down on a bench, by raising a weight with the feet towards the buttocks. This is an isolation exercise for the hamstrings. [5] Equipment Dumbbell, cable machine or leg curl machine. Major variants Seated (using a leg curl machine variant); standing (one leg at a time).
To perform the Russian twist one sits on the floor and bends both knees while feet are kept together and held slightly above the ground (or put under a stable surface). ). Ideally, the torso is kept straight with the back kept off the ground at a 45-degree angle with arms held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight ...
Stability Ball Leg Curls. Shutterstock. Ball leg curls target the hamstrings, glutes, and lower back while challenging your stability and coordination. Using a stability ball adds an element of ...
The leg curl machine is one of the best strength builders for your hamstrings. Here at 5 leg curl alternatives to do when you don't have access to a machine.
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