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Knee · Strengthening

Eccentric Hamstring Strengthening on Swiss Ball

Eccentric hamstring strengthening on Swiss Ball, 3 sets, 8 repetitions, controlled movement

Illustration of the Eccentric Hamstring Strengthening on Swiss Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Lie on your back with your heels on a Swiss Ball and your legs extended. Slowly bend your knees, bringing the ball towards you while controlling the movement, then return to the starting position by extending your legs.

Tips: Keep your pelvis stable and avoid sagging your hips during the exercise. Control the descent to maximize eccentric work.

Progression: Gradually increase the number of repetitions or slow down the lowering phase as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Swiss Ball
Starting position
Lying on back, heels on Swiss Ball, legs extended
Clinical goal
Strengthen hamstring muscles to stabilize the knee
Also known as
Hamstring strengthening on Swiss Ball, Eccentric hamstring curl Swiss Ball, Hamstring curl on ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.