Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes to lift hips into a straight line. Bend knees, digging heels into the ball as you curl it toward your glutes, maintaining hip elevation. Squeeze hamstrings at the top, bringing the ball close to your glutes. Slowly extend legs to roll the ball back to the starting position, keeping a slight bend in your knees.
Focus on keeping your hips elevated throughout the entire exercise to maximize glute activation and prevent lower back strain, ensuring a stable base for the movement. Dig your heels firmly into the ball to create a solid connection and prevent excessive rocking or instability during the hip lift. Brace your core muscles tightly as if preparing for a punch to stabilize your spine and protect your lower back, which will also enhance power transfer. Control the roll of the ball throughout the entire range of motion, avoiding jerky movements and focusing on a smooth, deliberate contraction of your hamstrings.
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