Triathlon Training: Ball Hamstring Curl Exercise

Coach Amber Budahn was featured in the Journal Sentinel again week! This week, Coach Amber shows us how to properly execute a Ball Hamstring Curl Exercise which is especially important for the biking portion of your triathlon training. This movement targets the hamstring muscles.

Here is how to do a Ball Hamstring Curl:

Place your feet and lower legs on the ball. Your alignment is important! Your hips, legs and knees should all be in alignment. Press back into the ground and lift up lower legs and glutes while being very mindful of keeping your core engaged. Lift legs and slowly pull feet towards the knees and slowly roll back out. Without putting your butt back down, repeat several repetitions. Remember to engage your core the entire exercise.

Beginners:
Do 1-2 sets of 10-12 repetitions

Advanced:
Do 2-3 sets of 12-13 repetitions