Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 8 – “Advanced Hamstring Curl”
Lie on the ground with the stability ball under your heels with your legs straight and your toes pointing up. Engage your inner core muscles below the belly button. Then extend your hips by squeezing your butt and lifting it off the ground. Bring one knee towards your chest and hold it there. Then bring the ball in towards you by flexing your other knee and then straightening it back to the start position. Keep your inner core engaged the entire time. Do 3 sets of 15 repetitions, 3 times per week. This exercise is a progression of the Bridging Hamstring Curl that you just did in the last segment in Knee ACL ligament Injury Prevention. It’s great for advanced strengthening of the hamstring muscles along with your glutes and core stability muscles to help protect your ACL knee ligament."