Ball Hamstring Curls + Chest Press
Ball Hamstring Curls + Chest Press
Equipment: 9" Pilates Ball + Tube Resistance Band with Handles (with door anchor)
Difficulty: Intermediate to Advanced
Target Muscles: Hamstrings, glutes, chest, core
How to Perform Ball Hamstring Curls + Chest Press
Step-by-Step Instructions:
- Perform 12-15 hamstring curls with the ball (lie on back, heels on ball, curl toward glutes)
- After completing curls, immediately transition to chest press
- Stand with tube band anchored at chest height behind you
- Hold handles at chest level in staggered stance
- Perform 12-15 chest presses
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (10 curls + 10 presses)
- Intermediate: 3-4 circuits (12 curls + 12 presses)
- Advanced: 4-5 circuits (15 curls + 15 presses)
Form Tips:
- Keep hips elevated during hamstring curls
- Don't let hips sag during curls
- Press straight forward during chest press
- Transition efficiently between exercises
- Keep core engaged throughout
- Breathe steadily
Common Mistakes to Avoid:
- Letting hips drop during curls
- Not curling ball in far enough
- Arching back during chest press
- Resting too long between exercises
- Sacrificing form for speed
- Holding your breath
Modifications:
- Easier: Reduce reps or rest longer between circuits
- Harder: Increase reps, single-leg curls, or reduce rest time
Benefits:
- Combines posterior chain and chest training
- Efficient full-body workout
- Builds balanced strength
- Improves core stability
- Time-efficient training
- Burns more calories