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Upper Legs · Stability Ball
Exercise Ball Seated Hamstring Stretch
Exercise Ball Seated Hamstring Stretch is a beginner isolation flexibility exercise that works the hamstrings (upper legs), with the calves assisting. It needs a stability ball and a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Stability Ball
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Calves · Gastrocnemius, Soleus
How to do Exercise Ball Seated Hamstring Stretch
- Sit on an exercise ball with your feet flat on the floor, hip-width apart, and your back straight.
- Extend your right leg straight out in front of you, keeping your heel on the floor and your toes pointing up.
- Slowly hinge at your hips, leaning forward while keeping your back straight, and reach towards your right toes with your right hand. Feel the stretch along the back of your right leg (hamstring).
- Hold the stretch for 15-30 seconds, breathing deeply and steadily. Return to the starting position and repeat with your left leg.
Form tips
- Focus on deep, steady breathing, inhaling as you prepare to stretch and exhaling as you lean forward.
- Only stretch as far as is comfortable without causing pain or discomfort.
- Ensure the exercise ball is properly inflated to provide adequate support and stability.
Exercise Ball Seated Hamstring Stretch alternatives
More hamstrings exercises
Exercise Ball Seated Hamstring Stretch FAQ
What muscles does Exercise Ball Seated Hamstring Stretch work?
Exercise Ball Seated Hamstring Stretch mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The calves work as secondary muscles.
What equipment do you need for Exercise Ball Seated Hamstring Stretch?
You need a stability ball and a mat.
How many sets and reps of Exercise Ball Seated Hamstring Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Exercise Ball Seated Hamstring Stretch good for beginners?
Yes. Exercise Ball Seated Hamstring Stretch is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Exercise Ball Seated Hamstring Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Exercise Ball Seated Hamstring Stretch?
Other exercises for the hamstrings include Seated Single Leg Hamstring Stretch, Seated Single Leg Toe Touch Hamstring Stretch, Standing Hamstring Calf Stretch With Resistance Band and Standing Bow Hamstring Stretch.
For developers
Use Exercise Ball Seated Hamstring Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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