Library / Hamstrings
Swiss Ball or Slider Hamstring Curl
Bodyweight · Isolation · Isolation
HamstringsGlutes Core Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Core
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Lie supine with your heels on a stability ball or floor sliders and bridge your hips up.
- Curl your heels in toward your glutes while keeping your hips elevated.
- Extend your legs out slowly without letting your hips sag to the floor.
Joint & safety considerations
No specific joint contraindications are flagged for Swiss Ball or Slider Hamstring Curl. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Resistance Band One Leg Kickback (Bent Position) | Bands swap | Bands |
| Resistance Band Standing Balance Glute Kickback | Bands swap | Bands |
| GHD Glute-Ham Raise | Machine swap | Machine |
| Glute Ham Developer Hip Extension | Same movement pattern | Bodyweight |
| Heavy Kettlebell Romanian Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Deadlift | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.