Movement · Upper Legs
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.
Technique
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.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
