Purpose & Benefits
Purpose: Strengthen hamstrings; support knee flexion tasks like pulling feet back or transfers.
Why it matters: Improves rear leg strength and balance with quads, aiding mobility and reducing injury risk.
Place in session: Lower-body day. Balance with extensions.
Exercise Details
Target muscles: Hamstrings, calves.
Equipment: Medicine ball (2–5 kg) placed under heels; wheelchair or stable seat.
Duration / Intensity (RPE)
| Level | Sets × Reps (each leg) | RPE |
|---|---|---|
| Beginner | 2×8–10 | 5–6 |
| Intermediate | 3×10–12 | 6–7 |
| Advanced | 4×12–15 | 7–8 |
Tempo: 2–1–2 (curl — 1 s pause — 2 s extend) • Rest: 60–90 s
Pre-Session Checklist (✓)
- Wheelchair safety: Brakes locked.
- Lower body status: Pain-free knees.
- Breathing/BP: Exhale on curl.
Step-by-Step Execution
- Sit tall and place heels on the ball with legs extended.
- Inhale and engage core.
- Exhale, rolling the ball toward glutes by bending knees.
- Pause briefly, then extend legs slowly back out.
- Switch sides if performing single-leg curls.
Quick cues: “Roll ball in • Hamstring squeeze • Slow extend.”
Scaling Tree
Regressions: Use a lighter ball or perform single-leg only.
Progressions: Add a pause at peak curl or increase resistance slightly.
Success Criteria
Full controlled curl; ball remains stable; consistent tempo maintained.
Common Faults & Fixes
| Common Fault | Fix |
|---|---|
| Ball slips | “Keep heels firm on ball.” |
| Lifts hips | “Keep hips down.” |
Safety / Stop
Hamstring pain → STOP.
4-Week Progression
Same as Card 01 (gradual increase in reps or controlled pause).
Applicability
Suitable for same participant groups as base plan.
Disability-Specific Modifications
Similar; assist with hands for control if needed or shorten range of motion.
Paired Exercise & Tracking
• Pair with leg press (1:1).
• Log curl depth, sets, and RPE.