Description: Begin on your knees with your hands on the swiss ball. Secure your feet under a rail or the kitchen cabinets to prevent your feet from lifting off the ground. Brace your core and squeeze your gluteus to stabilize your lower back and hips. Slowly begin to roll the ball forward with your hands as you contract the back of your thighs. Pause at the end range of motion or before you break form. With control, slowly return to starting position and repeat.
Targeted Muscle Group(s): Hamstring complex
- Keep a straight line in your body through your knees, hips, and shoulders.
- Maintain core engagement.
- Do not hinge at the hips.
- Secure feet for additional isolation of hamstrings.