Hamstring Curls on Ball

These are one of my favorite hamstring exercises. They requires so much muscle to accomplish, that they yield more benefits than most any other. But, Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs. Also check out our list of exercises for other great exercises.

Benefits of Hamstring Curls on the Ball

They use more muscle and energy than traditional hamstring exercises. It’s because so many more muscles have to assist to handle the instability of the ball. This means more calories burned, higher metabolism and additional core strengthening.

Body Parts Usedtextbook image of leg muscles

Main focus is on the gluteals and quadricep muscles. Click on image to view it larger.

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Description

  • Lie with your back on the floor with a ball in front of you.
  • Place your heels on the ball.
  • Press your heels into the ball so that your hips raise up as high as you comfortably can.
  • Extend your legs out causing the ball to roll away.
  • Slowly return to the starting position.
  • Repeat for the desired amount of repetitions or until fatigued

Alternative/Similar Exercises

Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program or try our Daily Workout. Also, see my list of exercises for more.

Mike Caton

 

Step Ups

Step Ups are one of the best, but under-used exercises for the entire lower body. You can learn about lots more exercises in our list of exercises. Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs.

Benefits of Step Ups

Strengthens the entire lower body, but places extra emphasis on the gluteals (butt muscles) and quads (front thigh). Because they use large muscles as well as balance, they burn a lot of calories and elevate metabolism. Step ups are also very functional, so they will strengthen your legs to help with many activities of daily living.

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Body Parts Usedtextbook image of leg muscles

Main focus is on the gluteals and quadricep muscles. Click on image to see it larger.

Description

  • Use just your body weight or hold weights for more resistance.
  • Stand in front of a step that is a comfortable height-where your thighs are no greater than parallel to the floor.
  • Shift your weight forward to create tension on your thighs.
  • Step up on the step until all the way up, but not to the point of locking out your knees.
  • Make sure your knees don’t move in front of your knees.
  • Repeat with the same leg for the desired amount of repetitions or until fatigued.
  • Repeat with the opposite leg.

Alternative/Similar Exercises

Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program or try our Daily Workout. Also, see my list of exercises for more.

Mike Caton

 

Walking Lunges

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Walking Lunges are a very effective, but risky exercise. They are effective because they use

They are risky because there is a risk of knee injury if not done properly.  I consider them an advanced exercise and not for anyone who is just starting out or does not already have good leg strength.every muscle in your lower body, require and improve balance, and  are very functional. This means that not only are they a great exercise to make your legs look great, they help you with everyday life.

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Body Parts Used

textbook image of leg muscles

Utilizes all leg muscles, but the prime movers are the gluteals (buttocks) and quadriceps (thighs). Click on image to expand.

Benefits

  • Improve functional strength of legs
  • strengthen all leg muscles especially the thighs and buttocks
  • Improves balance
  • Large amount of muscle used aids in elevating metabolism

Instructions

  • Hold the bar or hand weights in a way that is most comfortable to you.
  • Step forward and lower your body
  • Make sure your knees don’t move in front of your knees.
  • Go as deep as is comfortable but not lower than when your thighs are parallel to the floor.
  • Be careful not to let your knee of your trailing leg hit the ground.
  • Step forward to the starting position
  • Repeat for the desired amount of repetitions or until fatigued

List of Exercises by Body Part

Here is a List of Exercises sorted by body part. For each exercise, I give you some valuable information, description and image of how to properly perform the exercise and the best video I can find to demonstrate it. I add to the list everyday, so come back often to see more. If you’re not even sure what types of exercises are available, I have a list of activities for exercise. See below for the reasons for these exercise selections.

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