Supine hip extension with leg curl

USED IN: Fat-Loss II

SAME AS ABOVE, EXCEPT . . . When your body is in that straight line, use your hamstrings to pull the ball toward you until your feet are flat on the ball, your knees are bent about 90 degrees, and your body forms a straight line from your knees to your shoulders. You should feel it in your calves as well as your hamstrings, since your calves assist on the leg curl. (Bet you didn't know that!) The movement is doubly challenging to your hamstrings, which aren't used to exerting force in two directions at once: They're helping your gluteals keep your body straight—a movement called "hip extension"—and also forcefully bending your knees, which is called "knee flexion." Once you try these, you'll never go back to leg curls on the sissy machines.

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