Extension and flexion of the legs in shoulder position ► hamstring curl

Individual work

Shoulder position with legs stretched out on the exercise ball, arms raised to the sides, push hips up, bend legs (bring exercise ball to buttocks) and stretch back to starting position.

Attention:
Torso, hips and knees practically form a line in the starting position (do not let buttocks sag, push hips up, tense abdomen).

Lighten:
Just hold the position (without bending and stretching your legs), bend your legs less (hardly move the ball towards your body).

Harden:
Pull the gym ball toward the glutes with one leg; hold additional weight with your hands on your hips.

1 exercise ball

1 weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)