Exercise Ball Seated Hamstring Stretch 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Exercise Ball
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Exercise Ball Seated Hamstring Stretch is a flexibility exercise that primarily targets the hamstrings while also engaging the lower back and glutes. Using an exercise ball for support, you sit with one leg extended straight in front of you and hinge at the hips to lean forward, keeping your back straight, until a gentle stretch is felt along the back of the thigh. This controlled movement improves hamstring flexibility, promotes better posture, and can help relieve tension in the lower back and glutes.
How to Perform
Position yourself on an exercise ball with both feet firmly planted on the floor for stability.
Stretch one leg straight out in front, ensuring the heel rests on the ground and the knee remains extended.
Maintain a straight spine and gently hinge forward at the hips, leaning until you sense a comfortable stretch along the hamstring.
Keep your shoulders relaxed and avoid rounding your back while holding the stretch.
Hold this position for 15 to 30 seconds, focusing on controlled breathing.
Slowly return to the starting position and repeat the stretch with the opposite leg.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a straight spine and resist any slouching or rounding of the back.
Inhale and exhale slowly while holding the stretch for 15 to 30 seconds to maximize effectiveness.
Ensure the exercise ball is fully inflated to provide stable support throughout the movement.
How Not to Perform
Do not round or slouch your back while leaning forward.
Do not lock or bend the knee of the extended leg.
Do not bounce or jerk your body during the stretch.
Do not hold your breath; avoid shallow or rapid breathing.
Do not lean too far forward, causing discomfort or strain in the lower back.
Do not use an underinflated or unstable exercise ball.
Do not rush the stretch; avoid holding it for less than 15 seconds.
Do not let your shoulders hunch up toward your ears.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
