The hamstring muscles are on the back of the thigh, from the bottom of the buttocks to the back of the knee. Flexion of the hamstring bends the knee, bringing the heel toward the buttocks and also extends the leg backward at the hip. Hamstring flexion exercises are used to increase strength and stability of the knee and hip. Exercises performed on a ball are made more difficult by challenging your balance and increasing body awareness. Ball exercises are also fun to do and can strengthen your core at the same time.
Wall Squats
Step 1
Place the exercise ball at the small of your back and lean it against the wall with your feet shoulder-width apart.
Step 2
Bend your knees and hips and lower your body into a squatting position, keeping your body weight in your heels.
Step 3
Push off with your heels to raise your body back to the starting position slowly. Repeat 10 times.
Bridges
Step 1
Lie on your back on the floor with your heels and lower calf on top of the ball.
Step 2
Squeeze your buttocks and lift your hips off the floor while pressing your heels into the ball.
Step 3
Slowly lower your hips back to the floor. Repeat 10 times.
Bent-Knee Bridges
Step 1
Lie on your back on the floor with your heels on the ball and knees bent to 90 degrees.
Step 2
Squeeze your buttocks the lift your hips off the floor while pressing your heels into the ball.
Step 3
Slowly lower your hips back to the floor. Repeat 10 times.
Roll-Ins
Step 1
Lie on your back on the floor with your heels on top of the ball.
Step 2
Squeeze your buttocks and raise your hips off the floor by pressing your heels into the ball.
Step 3
While holding hips in the air, bend your knees to roll the ball toward you.
Step 4
Straighten your knees and roll the ball back out.
Step 5
Lower your hips back to the floor. Repeat 10 times.
Tips and Warnings
- With all exercises, contract your abdominal muscles to assist with balance and control of the ball.
- Always consult with your physician before beginning an exercise program. Stop any exercise that causes cramping to your hamstrings and stretch them out.
Things You'll Need
- Exercise ball
References
- Union County College: The Musculature
- "The Body Ball Book: A Synergistic Workout for the Lower Body"; Health for Life; 1996
- Paradise Valley Community College: Stability Ball Hamstring Curls Video
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