Exercise of the Week - One-Legged Hamstring Roll
Tuesday November 18, 2008
While there are plenty of lower body exercises that involve the hamstrings (like deadlifts and lunges), there aren't very many that focus completely on the hamstrings. Machine curls are one option but, if you want something different or don't have a machine, using an exercise ball for hamstring rolls is an excellent choice. Not only do you work the hamstrings but, because you're on an unstable surface and you don't have the support like you would on a machine, you get other muscles involved - the abs, the lower back and the glutes.
The one-legged hamstring roll is the most advanced version of this movement. Putting all of your body weight on one leg, and putting that leg on an exercise ball will challenge your balance and strength, so only try this if you've been exercising for awhile and are comfortable using an exercise ball. If you feel any pain or pulling around or behind the knee, try the move with both legs or skip it altogether.
Do it right: Place one heel on the ball, knee bent, and take the other leg up in the air. Keeping the hands down on the floor to keep your balance, lift the hips and roll the ball in towards the glutes. Roll out and repeat, keeping the hips lifted the entire time. Complete 8-10 reps before switching sides.
Comments
I have seen that exercise with the hip joint of the leg that is “curling” being kept straight. Which way is right? The way shown in the pic or the way with the hip joint straight?
Either way would be work. Keeping the hip joint of the “curling” leg straight would require more lower abdominal and lower back strength and control but might also put more strain onto your neck. Be sure that you’re not tensing through your neck and shoulders – use your arms to help with balance. Bending the hip joint slightly, as in the picture, would allow you to focus more on using only your hamstring and might be slightly easier for balance.
My trainer has me do these and they are great for the hamstrings. I can really see the results!
When I see the title of this one, I’m thinking way over-emphasizing a particular muscle, or possibly a menu alternative to the lamb shank in a restaurant. The exercise itself looks like a disaster waiting to happen, a pyramid precariously perched on a mushy platform.
Seriously, I have done some things on my daughter’s round ball from time to time, and I can see the benefit of strengthening support muscles as well as the hamstring. It looks like fun and a real challenge, I will try it out soon.