How to do the Exercise Ball Seated Hamstring Stretch
Exercise Ball Seated Hamstring Stretch is a beginner multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using stability ball, it falls under the flexibility category. Secondary muscles engaged include Glutes and Lower Back.
Exercise Ball Seated Hamstring Stretch demonstration · © GymiaFit
Exercise Ball Seated Hamstring Stretch at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Lower Back
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Exercise Ball Seated Hamstring Stretch step by step
- 1Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Slowly 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.
- 3Place your hands on your hips for support.
- 4Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
- 5Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
- 6Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
- 7Repeat for the desired number of repetitions.
Exercise Ball Seated Hamstring Stretch — questions
What muscles does the Exercise Ball Seated Hamstring Stretch work?
The Exercise Ball Seated Hamstring Stretch primarily targets the Hamstrings. It also recruits the Glutes, Lower Back as secondary movers.
What equipment do I need for the Exercise Ball Seated Hamstring Stretch?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball Seated Hamstring Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball Seated Hamstring Stretch?
Assisted Prone Hamstring, Dumbbell Lying Femoral, Hamstring Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball Seated Hamstring Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.