Exercise Ball Seated Hamstring Stretch

A stretch performed using a stability ball to target the hamstrings, with secondary emphasis on the glutes and lower back. The exercise involves rolling out on the ball and lowering the upper body to stretch the hamstrings.

Quick Facts

How to Do Exercise Ball Seated Hamstring Stretch

Follow these step-by-step instructions to perform Exercise Ball Seated Hamstring Stretch with proper form and technique.

1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
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. Place your hands on your hips for support.
4. Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
5. Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
6. Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
7. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Exercise Ball Seated Hamstring Stretch targets helps you integrate it effectively into your training program.

Benefits of Exercise Ball Seated Hamstring Stretch

Incorporating Exercise Ball Seated Hamstring Stretch into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Hamstrings Development: Exercise Ball Seated Hamstring Stretch directly targets and strengthens the Hamstrings, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Glutes and Lower Back, providing additional training stimulus without extra exercises.
• Improved Flexibility: Regular stretching helps increase range of motion, reduce muscle tension, and decrease the risk of injury.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Exercise Ball Seated Hamstring Stretch safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Exercise Ball Seated Hamstring Stretch, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Hamstrings and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Hamstrings typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Exercise Ball Seated Hamstring Stretch, track these metrics during your workouts: