Exercise of the Week - One-Legged Hamstring Rolls

The hamstrings are often a forgotten muscle group when it comes to lower body work. We're so busy working the quads, the glutes and the hips, we forget those important muscles which provide strength and stability to the joints of the hips and knees. One of my favorite exercises involves hamstring rolls on the ball. I like this move better than leg curl machines because it incorporates more muscle groups and requires more balance since you're on an unstable surface. This move becomes even harder when you do it one leg at a time. In fact, you may find you can only do a few reps before having to rest, so be careful when trying this move and only do what you can.

Do it right:Begin by lying face up, right heel resting on ball, hips lifted and left leg lifted off the ball. Squeeze the hamstring and roll the ball in with the right heel, lifting left leg up simultaneously. Return to start and repeat for 8-12 reps before switching legs.

For more interesting lower body moves, check out this Quick Fix Lower Body Workout.