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Stability Ball Leg Curl

This exercise helps strengthen the glutes and hamstring. It also works the spinal erectors and adductors. This exercise also brings in the core as you keep yourself balanced and controlled.

Step 1:
Lie down on your back hands by your side face down. Keep your legs hip width apart and put your heels on the top of the stability ball. Ensure your shoulders, hips and back are on the floor.
   
Step 2:
Raise your hips off the floor towards the roof by pushing up on your heels until your body is strait. Ensure this is controlled and squeeze glutes at the top of this movement.
   
Step 3:
Bring in your heels towards your body by bending your knees and ensuring your hips stay at the same height.
   

Step 4:
Bring ball into your glutes until the ball is an inch from your glutes. Then extend your legs back out to strait knees and hips raised. Keep the hips raised while performing reps.
   
What not to do:
Do not turn toes outwards. Ensure knees are hip width. Keep head and shoulders on the ground.