| | | Exercise of the Month: December | |
| This month we're featuring the Stability Ball Leg Curl- a great drill for developing what's known as the "posterior chain", or the functional link between the lower back, glutes and hamstrings. Strengthening these muscles as a unit (which is exactly how you use them while playing sports) can not only help guard against injury, but it can also help you run faster and jump higher. To begin, place a stability ball on the floor in front of you. Next, lay down on your back and place the backs of your lower legs and heels on the ball. Begin by bracing your (as if expecting a punch to the stomach) as you use your glutes and hamstrings to push into the ball to lift your hips and lower torso off the ground. When only your head, neck, upper back and arms are in contact with the floor, keeps your hips high as you use your hamstring to pull the ball in towards your butt. Pause there for a second before extending your legs back out, and then lowering your hips back to the ground. Repeat until you've completed 10-12 repetitions.
Performance Points:
- Keeping your core braced throughout the movement will help avoid unnecessary strain on the lower back.
- Raising and then lowering your hips with each rep is recommended for beginners, as it makes it a little bit easier to perform the drill. For more of a challenge, try keeping your hips up the entire time as you curl the ball in and then extend back out.
- Try not to allow your hips to drop as you curl the ball towards you.
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