Exercise Ball Single Leg Hamstring Ball Roll

Video coming soon...

The single leg hamstring ball roll is an effective exercise that targets the hamstrings.

Using an exercise ball, lie on your back with one leg extended and the other on the ball.

Raise your hips off the ground, rolling the ball towards you, engaging your hamstrings.

Keep your core engaged and focus on the hamstrings, avoiding excessive activation of other muscles.

Place an exercise ball on the floor and lie face down with your legs extended.
Position the exercise ball under your lower legs, just above your ankles.
Engage your core muscles by pulling your belly button towards your spine.
Slowly lift one leg off the exercise ball while keeping the other leg on the ball.
Using your hamstring muscles, roll the exercise ball towards your glutes by bending your knee.
Pause for a moment at the top of the movement, then slowly extend your leg to return to the starting position.
Repeat the movement with the other leg, alternating between legs for the desired number of repetitions.

Start by lying on your back with your legs extended and your heels resting on top of the exercise ball. Ensure your body is in a straight line from head to toe, engaging your core muscles to maintain stability throughout the exercise.
Activate your hamstrings by pressing your heels into the exercise ball and slowly lifting your hips off the ground. As you do this, focus on squeezing your glutes and engaging your hamstrings to maintain control and stability.
Once you have lifted your hips, bend one knee and bring it towards your chest while keeping the other leg extended. This will be your starting position for the single leg hamstring ball roll exercise.
With control, slowly roll the exercise ball away from your body by extending your bent leg until it is straight. As you do this, focus on feeling the stretch and activation in your hamstrings. Keep your hips lifted and your core engaged throughout the movement.
Finally, use your hamstrings to pull the exercise ball back towards your body, bending your knee and returning to the starting position. Remember to maintain control and avoid any jerky movements. Aim for a slow and controlled pace to fully engage your hamstrings and maximize the benefits of this exercise.