RiverTribe’s Simon Duberley builds his health strategy

around his worldwide work in the aeronautical industry and

his parallel career as an international athletics coach.

Here he looks at the Core Ball Hamstring Curl.


Now, there are very few training tools that I would take with me when travelling with my job, but one I always consider is my core ball.  There are a range of exercises that I can use my core ball for and, as it can be deflated, it takes up very little room in my luggage. Indeed, my first exercise when I’ve arrived at my destination is to blow it up. No need for a pump as I use my lungs, great for cardiovascular development. Core balls (also called fitness balls, stability balls or balance balls) are a great fitness tool to improve strength, balance, and cardio endurance at your home workouts, in the gym or away on business

So, onto our new exercise. Look at any track athlete the next time a televised competition is on and the one thing you will notice is the shape of their legs is different to that of a person with an inactive lifestyle. Apart from the fact that we need them to maintain a standing position, the hamstring muscles at the back of our leg are a key muscle in giving us that very athletic look. Luckily, I’ve spent the last 25 years developing a wealth of exercises for those very athletes you may admire. In this edition of RiverTribe I will give you one of my favourites, the core ball hamstring curl.

On the face of it, this exercise may seem simple but once mastered you will find it not just good for hamstring development but for glute development and core stability also.


  •   Lie down face up on the floor with your heels

   on top of the ball.

  •   Position the ball so when your legs are

   extended your heels are on the top part of

   the ball. This is your starting position.

  •   Raise your hips off the ground, keeping your

   weight on the shoulder blades and your feet.

   For more stability you can place your arms

   flat on the floor either side of your torso.

  •   Flex the knees, pulling the ball as close to

   you as you can, contracting the hamstrings

   whilst keeping your shoulders off the floor.

  •   After a brief pause, return to the starting


  •   Perform 10 repetitions for 3 sets.


Once you are outperforming the double leg version, try the single leg version (advanced).