Beginner
EXERCISE BALL SEATED HAMSTRING STRETCH
Upper legs
Body Part
Hamstrings
Target Muscle
Stability ball
Equipment
Beginner
Difficulty
Target Muscles
Hamstrings
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
2
Step:2 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.
3
Step:3 Place your hands on your hips for support.
4
Step:4 Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
5
Step:5 Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
6
Step:6 Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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