Hamstring Exercises with a Stability Ball

Video Transcript

"Another non-traditional way to utilize the stability ball working hamstrings is to lay supine flat on your back on a mat. You're going to anchor the ball underneath your heels. Make sure you've got enough room between the ball and the edge of your mat, so you can get full range of motion. Again, our goal is to work hamstrings right here, supports integrity of the knee and the hip joint. Lie flat. If you need support back here, put your hands underneath here. If you feel, you can stabilize right here without pulling on your neck. You got good neck strength, you can be up here, too. But start by coming down. Make sure your toes, ankles, knees, hips are all in line. Back stays flat to the mat, anchor it down, and inhale and then exhale as you pull in. Try not to pull it so far in that you have your knee flexed over. Boom, that's peak contraction right there in the hamstrings. Release. You're getting work concentric and eccentric with this because you've bridged. But try starting here, practice here, everything flat on the mat, and then bring your hips up into bridge. Progress from there and crunch. I like to refer to that as bicep of the leg. You can work bilateral and unilateral on that to really challenge your balance."