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Want a tight, toned, extra perky badonkadonk? Grab a ball and start rolling.
One of THE most potent butt exercises in the workout world—sitting just behind squats and lunges—is likely one that you’ve never attempted. Or heard of. Or ever even seen, in the depths of any iron jungle or Instagram newsfeed.
And they’re so effective that they not only stimulate a MASSIVE, targeted contraction across the entirety of the butt, but they simultaneously blast the hamstrings, hips, abs, and core; without the need for any weights, barbells, or ridiculous equipment.
They’re called SwissBall Hamstring Curls. And they’re about to reshape your derriere forever.
Here’s how to roll them out effectively for max results. GET IT ROLLING.
How To — Swiss Ball Hamstring Ball Curls
Swiss Ball Hamstring Curls are a low-impact, do-anywhere, butt-blaster that hypertarget and tear up the holy trifecta of perk-it-up butt muscles: the gluteus maximus, gluteus minimus, and hamstring group.
Ball Hamstring Curls look like cake, but they’re deceptively hard. And they BURN like all hell. They require immense mental concentration and core stability, but the rewards are huge — you’ll create a deep, isolated contraction throughout the butt, in a way that functions as a killer supplement to squats and lunges, or as a sizzling burnout move to finish off any intense workout with a bang.
And they get better. Given the critical importance of the core for stability, Ball Hamstring Curls actively destroy the abs and hips. AB FOOD.
Because they’re non-weight bearing, they’re phenomenal for rehab patients or anyone with knee issues.
(1) Lie on your back with your heels planted on top of a Swiss ball.
(2) Thrust your hips up and form a flat bridge. Your shoulder blades should be anchored into the ground, with your arms on the floor for support.
(3) Powerfully squeeze your butt, roll the ball in, and thrust your hips up into the air as far as possible.
(4) Hold for 1s at the top and lower back down to the floor. Repeat.
UP THE DIFFICULTY: For an advanced, pro-variation—and one that’ll amplify the burn across your butt—complete the same movement with ONE LEG (2:00 in the video below). Dig one heel into the ball and kick one leg up into the air.
Aim for 20 total reps of the standard Swiss Ball Hamstring Curl, or 12/side for the 1-legged version.