Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
BeginnerIsolationOther
Exercise Ball Seated Hamstring Stretch
Hamstrings · Upper Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2
Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you.
- 3
Place your hands on your hips for support.
- 4
Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.
- 5
Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.
- 6
Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Hamstrings
glutes
Secondary
gluteslower back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Barbell
Barbell Good Morning
Hamstrings · Upper Legs
Advanced12
Barbell
Barbell Straight Leg Deadlift
Hamstrings · Upper Legs
Advanced12
Cable
Cable Assisted Inverse Leg Curl
Hamstrings · Upper Legs
Beginner5
Dumbbell
Dumbbell Lying Femoral
Hamstrings · Upper Legs
Beginner5
Bodyweight
Glute Ham Raise
Hamstrings · Upper Legs
Intermediate6
Bodyweight
Hamstring Stretch
Hamstrings · Upper Legs
Intermediate6
Bodyweight
Inverse Leg Curl (Bench Support)
Hamstrings · Upper Legs
Intermediate6
Alternatives
Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Barbell
Barbell Good Morning
Hamstrings · Upper Legs
Advanced12
Barbell
Barbell Straight Leg Deadlift
Hamstrings · Upper Legs
Advanced12
Cable
Cable Assisted Inverse Leg Curl
Hamstrings · Upper Legs
Beginner5
Dumbbell
Dumbbell Lying Femoral
Hamstrings · Upper Legs
Beginner5
Bodyweight
Glute Ham Raise
Hamstrings · Upper Legs
Intermediate6