The PB Alternating Hams Curl is an advanced physioball hamstring curl variation that combines knee flexion, pelvic control and trunk stabilization within a single exercise. Unlike traditional bilateral versions, the alternating execution requires continuous load transfer between the lower limbs, increasing coordination demands and neuromuscular control throughout the movement. The exercise primarily targets the hamstrings while simultaneously requiring significant activation of the glutes, abdominal musculature and pelvic stabilizers to maintain body alignment throughout the set. For these reasons, it is frequently incorporated into athletic development, injury prevention and posterior chain strengthening programs, serving as an effective progression from standard physioball hamstring curl variations.
Lower Body Assistance
PB alternating hams curl (2+1)
Losing pelvic alignment during the exercise. Allowing the hips to drop between repetitions. Compensating with excessive lumbar extension. Moving the physioball without control. Reducing range of motion because of poor stability. Failing to maintain abdominal tension. Performing repetitions too quickly and sacrificing technique.