Stability Ball: "Heel Curl"
(Buns of Steel Matrix: Exercise #2)

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Start from core lockout position

Keep hips up as you curl heels towards butt

1. Lie on back and place feet on top of SB at ten and two o'clock positions.  Angle your feet slightly so your heels contact the SB squarely which will keep your feet from slipping off the ball during the exercise.  *See foot position close ups.

2. With relaxed arms on floor, use glutes and hamstrings to curl your heels and SB back towards your butt.  In the finishing position, your feet should end up pressing "flat" into the SB.

3. When you have completely flexed your legs as closely as possible to butt, roll SB back out until your legs are locked out. Your core and hips should remain completely off ground throughout this exercise at all times!

4. Briefly lock out core before starting next heel curl movement.  DO NOT rest on the floor!  NO FOO FOO!  Keep the booty tight and working at all times!

5. Repeat for 8-12 reps or 30 seconds. 

6. Go to Exercise #3-Hip Lift if you are doing the Buns of Steel SB Matrix.

7. Matrix Transition Tip!  When going to #3-Hip Lift, stay in the "up" position on the last rep of the Heel Curl.  This will be the "starting" position for the Hip Press.  These seamless transitions without rest will add quality to your endurance burn.

Tips: Keep your butt up!  The more you extend your hips during this movement (your butt stays up), the more you keep your glutes engaged...and burnin'!!!  There are too many people already with sagging butts--don't be one of them!

• The biggest mistake people make with this one is that when they get tired, they start dropping their butts and not doing complete curls and leg extensions.  Make sure to start with a full body lockout (legs are straight) and then get a full heel curl/leg flexion for the maximum benefits.

• If you have a serious hamstring weakness, you'll quickly find out with the Buns of Steel Matrix exercises!  I've had a few people cramp up in less than 30 seconds--not good.  What IS good is improving your muscular imbalance between quads and hamstrings that will help you avoid painful hamstring injuries.  Fear not!  Just keep that booty tight, and you'll improve!

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2.25.08)

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