Hamstrings exercise · stability ball
Exercise Ball Seated Hamstring Stretch
The exercise ball seated hamstring stretch is a stability ball exercise that targets the hamstrings, with the glutes and lower back assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes, lower back
- Equipment
- Stability ball
- Body part
- Upper legs
How to do the exercise ball seated hamstring stretch
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you.
- Place your hands on your hips for support.
- Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
- Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
- Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
- Repeat for the desired number of repetitions.
Sets and reps
Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.
Muscles worked
The main muscle is the hamstrings. The glutes and lower back work as secondary muscles. See all hamstring exercises or every stability ball exercise.
