Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredExercise Ball
  • MechanicsIsolation
  • Force TypePull (Unilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Abs, Calves, Glutes
Target Muscle Group


Hamstrings Muscle Anatomy Diagram

2 to 1 Exercise Ball Hamstring Curl (SHELC) Overview

The 2 to 1 exercise ball hamstring curl is a leg curl variation used to target the hamstring muscles. It will also indirectly target the muscles of the calves and glutes, while challenging the core to stabilize the spine during the exercise.

The 2 to 1 exercise ball hamstring curl is a great exercise to use to progress to the one leg exercise ball hamstring curl.

2 to 1 Exercise Ball Hamstring Curl (SHELC) Instructions

  1. Setup in a supine position with both feet elevated on a physioball and your arms extended out to the sides. Position your other leg vertically pointing at the ceiling.
  2. Initiate the movement by flexing your glutes and extending the hips until you have a straight line from your heel through your head.
  3. While keeping your hips extended, curl your heels towards your butt by flexing your hamstrings.
  4. Pick one foot up off the ball and slowly extend the other leg to the starting position.
  5. Repeat for the desired number of repetitions on both sides.

2 to 1 Exercise Ball Hamstring Curl (SHELC) Tips

  1. SHELC = Supine Hip Extension Leg Curl
  2. When extending the glutes, you shouldn’t feel any pressure or contraction through the lower back. If you find yourself getting a pump through your spinal erectors then you’re likely substituting spinal extension for hip extension.
  3. If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.
  4. If you want to improve activation of your abs and hamstrings within the movement, consider squeezing something like a foam roller or yoga block in between your knees. Keep the hips up but also press into the roller/block as you curl the legs in.
  5. Before progressing into the unilateral version of the SHELC, it would be wise to use this variation as a progression into the most advanced version.