Exercise Ball Seated Hamstring Stretch

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Hamstrings

Stability Ball

Use straightforward equipment demands to build muscle you built on purpose: Exercise Ball Seated Hamstring Stretch fits into any lower-body session.

How to do 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.

Add to an AI Workout Plan All Legs Exercises

Exercise Ball Seated Hamstring Stretch Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Stop the set at the last rep that still looks like the first.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Change one variable a week and let the rest stay put.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps before you add load, and keep every rep the same shape.

Common Exercise Ball Seated Hamstring Stretch Mistakes

Letting the return phase happen on its own

Control the way back with the same effort you spend on the way out.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Exercise Ball Seated Hamstring Stretch

Easier progression

Reclining Big Toe Pose With Rope

Swap Exercise Ball Seated Hamstring Stretch For

Standing Hamstring And Calf Stretch With Strap

Hamstring Stretch

Power Clean

Exercise Ball Seated Hamstring Stretch — Frequently Asked Questions

How do you 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. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Exercise Ball Seated Hamstring Stretch work?

The Exercise Ball Seated Hamstring Stretch primarily targets the hamstrings. It is classified as a legs exercise and is performed with stability Ball.

How many sets and reps of the Exercise Ball Seated Hamstring Stretch should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Exercise Ball Seated Hamstring Stretch good for beginners?

Not usually. The Exercise Ball Seated Hamstring Stretch is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.

What can I do instead of the Exercise Ball Seated Hamstring Stretch?

Try the Standing Hamstring And Calf Stretch With Strap, Hamstring Stretch or the Power Clean. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.