TETSUExercise Ball Seated Hamstring Stretch
The Exercise Ball Seated Hamstring Stretch is a stability ball exercise for the upper legs that primarily targets the hamstrings, with the glutes and lower back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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.
Common questions
What muscles does the Exercise Ball Seated Hamstring Stretch work?
The Exercise Ball Seated Hamstring Stretch primarily targets the hamstrings. The glutes and lower back work as supporting muscles.
What equipment do I need for the Exercise Ball Seated Hamstring Stretch?
You need a stability ball to perform the Exercise Ball Seated Hamstring Stretch.
How long should I hold the Exercise Ball Seated Hamstring Stretch?
Hold the Exercise Ball Seated Hamstring Stretch for 20 to 30 seconds and repeat 2 to 3 times per side. Ease into the position with steady breathing and never push into pain — stretches are held, not loaded for reps.
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