Exercise Ball Seated Hamstring Stretch

Setup

1. 01Sit tall on a stability ball with feet flat and hip width apart.
2. 02Extend one leg straight in front with the heel on the floor and toes up.
3. 03Keep the other foot planted for balance.
4. 04Place hands on the bent-leg thigh or the extended leg.

Execution

1. 01Hinge forward from the hips over the straight leg, keeping the chest tall.
2. 02Stop when you feel a clear stretch down the back of the extended thigh.
3. 03Hold while breathing slowly, easing slightly deeper on each exhale.
4. 04Return upright and switch legs.

Checkpoints

• -The forward motion comes from the hips, not from rounding the spine.
• -The extended knee stays straight with toes pulled toward the shin.
• -The stretch is felt mid hamstring, not behind the knee joint alone.
• -The ball stays still; balance is quiet and controlled.

Common mistakes

• -Rounding the upper back to reach for the toes.
• -Bending the extended knee to fake a deeper fold.
• -Bouncing into the stretch.
• -Letting the ball roll backward and dumping the pelvis under.