Exercise guide · Beginner · Stretch

Exercise Ball Seated Hamstring Stretch: How to Do It & Muscles Worked

A stretch performed using a stability ball to target the hamstrings, with secondary emphasis on the glutes and lower back. The exercise involves rolling out on the ball and lowering the upper body to stretch the hamstrings.

Primary muscles
Hamstrings
Secondary muscles
Glutes
Equipment
Stability Ball
Level · type
Beginner · Stretch
Demonstration of the exercise ball seated hamstring stretch
Front view: muscles worked by the exercise ball seated hamstring stretch. Primary: hamstrings. Secondary: glutes.
Back view: muscles worked by the exercise ball seated hamstring stretch. Primary: hamstrings. Secondary: glutes.
Primary Secondary

How to do the exercise ball seated hamstring stretch

  1. Step 1: Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Step 2: 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.
  3. Step 3: Place your hands on your hips for support.
  4. Step 4: Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
  5. Step 5: Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
  6. Step 6: Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
  7. Step 7: Repeat for the desired number of repetitions.

Exercise Ball Seated Hamstring Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.