APT Protocol: 12. Stability Ball Hamstring Curl

4 x 15 reps
Begin by positioning a stability ball in front of you and lie on your back. Extend your arms out perpendicularly to your body, forming a "t" shape. Then, rest your heels on top of the stability ball. Posteriorly tilt your pelvis, raise your hips off the floor, ensuring your core is engaged tightly. Proceed to draw your heels towards your buttocks and then extend them back out, all while maintaining the posterior tilt in your pelvis. This exercise targets the core and lower body muscles effectively. Remember to focus on controlled movements for optimal results.
NOTE: This exercise is specifically created to target and strengthen the hamstrings, helping them generate a downward force on the pelvis. Achieving stability is crucial here, so ensure to press your arms firmly against the floor and engage your core for optimal results. Remember, maintaining proper form is key; avoid overarching the lower back throughout the movement.