We mentioned it in the previous article: "Bend your legs with a fitness ball to build strong back legs"!

Today I will introduce a more difficult version of single-leg leg curl!

The muscle groups of the posterior chain of the body are very important in sports or life! This includes the buttocks and the back of the legs! And back stabilizing muscles!

Want to strengthen the posterior chain of the body! Lying on your back and bending your legs is a great move!

Compared with prone leg curls (one of the most common machines in the gym), lying on your back will be more challenging and provide more benefits (freer movement patterns, stability Sex Challenge! )

Benefits of using one leg for leg curls!

Single-leg training can improve muscle imbalances and build core stability at the same time! It is an essential action in our training menu!

How?

1. Lie on your back on the floor, with your shoulders firmly against the ground, one foot on the fitness ball, and the other leg bent at the hip and knee and raised (close to the chest). Stay still!

2. Keep your shoulders, knees, and hips in a straight line, and tighten your core!

3. Step firmly and use your hamstrings Use force to bend your knees and pull the fitness ball back, bending your knees to 90 degrees!

Note:

1. The movement is in a straight line! At the highest point, tighten your gluteal muscles and hamstrings, and then return to the starting position under control.

2. Keep your core tight throughout the entire movement. Times, 3 sets, rest for 60 seconds between sets

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