Hamstring Stability Ball Lift Exercise

Video Transcript

"Hi I'm Amy McCauley and I'm going to demonstrate how to do a hamstring lift. Hamstring lifts target the hamstrings and the backs of the legs as well as the gluts. You will feel a little bit of pressure in the inner thighs which is a good thing. The size of the ball, if you are between 5'4" and under you are going to want to have a ball size of about 55 centimeters. If you are 5'5" to about 5'7", 5'8" it is going to be about 65 centimeters and anything taller than that try a 75 centimeter ball. We are going to flip over so that you are on your back. If you feel like you are all over the place and your ball is moving too much push the ball against the wall so you have support, chest is open, shoulders down the spine and we are just simply lifting up and then we are coming down. Try not to touch your back completely on the floor but you don't want to ease up on those muscles. You want to keep that muscle really strong lifting up and down. Reps go to fatigue. Take a break for two to three seconds and then repeat it again two to three sets. You want to challenge it. Keep the foot on the ball, opposite foot goes in the air and we are just putting a little bit more pressure on one leg at a time. This is going to help build that muscle mass up if one leg is a little bit weaker than the other. Try to do a little bit more reps on that leg to get the strength equal. So you can go back and forth doing one leg at a time, inhale as you go down and exhale as you lift up to your contraction and that is how we do our hamstring lift targeting the hamstrings and the gluts."