As a Lean Warrior, we stopped doing typical machine leg curls a long time ago. We instead utilize bodyweight to build size and strength in your legs. And, Nordic Hamstring Curls are one of the best exercises for your legs.
I unfortunately couldn’t find any images of people performing this exercise with an exercise ball. If you don’t have a lot of strength in your hamstrings, you will find this exercise extremely difficult without an exercise ball.
The purpose of the exercise ball is for stability. You use it to stabilize yourself as you pull your body up with your hamstrings.
Performing The Exercise
1. The easiest way to get into starting position is to place your legs under a typical workout bench. All you want to do is find a position where your feet are stabilized so you can move up and down.
2. With your hands on the exercise ball, slowly lowerself down and forward. Roll the ball out as you lower yourself.
3. When you’re fully extended forward, use your hamstring to pull yourself back up into starting position. Use the exercise ball to assist yourself to this top position.
Remember that the exercise ball is simply there for stability. You use it to keep yourself from falling forward flat on your face due to lack of strength in the legs. You use the ball because this exercise is extremely difficult without it. You must have a high level of athletic strength to perform multiple reps with just your body weight.
By adding the exercise ball for stability, it allows every man and woman to perform this exercise from day 1. Aim for 3 sets of 10-12 reps with a rest period of 60 seconds.
As I stated above, this exercise is much better than your typical machine leg curl. You have no reason to use the machines any longer if you start performing nordic hamstring curls.