Advanced Hamstring Roll-out

  • Lay on your back with your feet flexed on top of the ball. Engage your TVA and lengthen your neck.

  • Tuck your pelvis and lift your hips off the floor, then roll the ball away from you until your legs are straight. Bend your knees and roll the ball in to the starting position. Repeat until you reach fatigue in your hamstrings, then slowly lower your spine back to the floor.

  • Thighs 

  • Lower Legs 

  • Biceps femoris, Semimembranosus, Semitendinosus, Erector spinae, Gastrocnemius, Soleus

  • TIP: Concentrate on using your hamstrings to do this exercise, keeping the hips high and stationary.

Variations for Advanced Hamstring Roll-out

  • Prone Hamstring Curl

    This works your hamstrings and your chest and arms while being slightly more gentle on your knees than the leg curl.

  • Leg Curl

    This is a great cross-training alternative to a hamstring curl machine at the gym. It challenges your stability muscles because the ball will want to roll.

  • Hamstring Roll-out

    This works your abdominals and prepares you for the more difficult levels of the roll-out.


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