Four stretches you can do with a swiss ball. Middle back & Abdominals: Great for anyone with thoracic kyphosis or someone who spends a lot of time in flexion, especially sitting at a desk. Bring your hands into a prayer position to get more of your mid thoracic area. Lats & Ql: Really it’s the whole lateral line but mostly the Lat and Ql. The Ql when short and tight can hike the hip and the Lat when short and tight will internally rotate the arm. Pec: With the swiss ball will be more pec minor.

Swiss Ball Hamstring Curl - Fit Education

The Swiss ball leg curl. This is a surprisingly challenging exercise that effectively isolates the hamstring muscles located on the back of your legs. All you will need for the leg curl is a stability ball, mat and space to lie on your back. Lie on your back and place both legs on the ball (one leg if you want to make it harder), around calves and heels on the ball. Place your hands beside you on the floor for stability. Engage your core, squeeze your glutes, and lift your hips to form a bridge.

Tip: The Swiss Ball Leg Curl

Stability Ball Leg Curl Guide: How To, Benefits, Muscles Worked

Leg Curl Alternatives (Seated & Lying): Benefits, Muscles Worked, and How-To

12 Leg Curl Alternatives: Dumbbells, Bands, Bodyweight | PowerliftingTechnique.com