Exercise Ball Single Leg Hamstring Ball Roll Hip Lift

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The single leg hamstring ball roll hip lift workout is a challenging exercise that primarily targets the hamstrings.

By using an exercise ball, this workout engages the hamstrings while also activating secondary muscles for stability.

Place an exercise ball on the floor and lie face up with your legs extended and your heels resting on top of the ball.
Engage your core muscles and lift your hips off the ground, forming a straight line from your shoulders to your heels.
Keeping your left leg straight, bend your right knee and pull the exercise ball toward your glutes by rolling it with your right foot.
Pause for a moment when the ball is close to your glutes, then slowly extend your right leg, rolling the ball back to the starting position.
Repeat the movement with your left leg, bending your left knee and pulling the ball toward your glutes, then extending your left leg to return to the starting position.

Start by lying on your back with your feet on the exercise ball, knees bent at a 90-degree angle.
Engage your core and lift your hips off the ground, forming a straight line from your knees to your shoulders.
Extend one leg straight out, keeping your foot flexed and your heel pressing into the ball.
Slowly roll the ball towards your glutes using your hamstrings, keeping your hips lifted throughout the movement.
Avoid using momentum or relying on your lower back muscles to lift the ball.
Squeeze your hamstrings to bring the ball back to the starting position, maintaining control and stability.
Repeat the exercise for the desired number of repetitions on each leg, focusing on the mind-muscle connection with your hamstrings.