Unlike the Machine Leg Curl, the Swiss Leg Curl is a great functional exercise which strengthens the hamstrings while developing stability in the torso.
Muscles involved : Hamstrings, Gluteus Maximus (buttocks) and Erector Spinae (low back).
Action : Lie back and extend your arms perpendicular to your torso while placing your heels on the apex of the ball. Raise your hips up as high as possible and balance. Begin the movement by curling the ball under your body while keeping your hips up as high as possible. Then return the ball to the starting position by extending your knees. Repeat for the desired number of repetitions.
Comments : You will feel this exercise in your hamstrings when done correctly.
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Muscles involved : Hamstrings, Gluteus Maximus (buttocks) and Erector Spinae (low back).
Action : Lie back and extend your arms perpendicular to your torso while placing your heels on the apex of the ball. Raise your hips up as high as possible and balance. Begin the movement by curling the ball under your body while keeping your hips up as high as possible. Then return the ball to the starting position by extending your knees. Repeat for the desired number of repetitions.
Comments : You will feel this exercise in your hamstrings when done correctly.