Stability Ball Hamstring Curl
Comprehensive biomechanics and technique cues to execute Stability Ball Hamstring Curl with joint safety, maximal activation of the Hamstrings, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Cadeira Extensora / Flexora
Máquina seletorizada por placa de peso com braço de alavanca com rolo de espuma ajustável.
Insira o pino magnético na placa de peso desejada.
Alinhe a marcação circular amarela da máquina exatamente na linha do joelho.
Regule a altura do rolo para repousar logo acima dos tornozelos.
Puxe o pino do encosto para que as costas fiquem firmes sem forçar a articulação.
- •Segure firme nas manoplas laterais para travar o quadril no banco.
- •Estenda com potência e segure 1 segundo no topo (pico de contração).
- •Desça de forma controlada em 2 a 3 segundos sem deixar o peso bater.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Place your hands or base securely on the ground or bar, activating glutes and abs.
Joint Lock and Posture
Keep a neutral spine, open chest, and knees aligned with your toes throughout the base.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Hamstrings, moving the load smoothly without jerky momentum.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bulgarian split squat or assisted pistol.
Equivalent machine or convergent leverage machine at the gym.