Lay on your back with your feet flexed on top of the ball. Place your hands palms down by your hips. Pull your back to the floor by engaging your TVA (think of drawing your skin away from your waistband).
Keep your hips on the floor and roll the ball away from you without moving your hips or letting your back come off the floor. Roll the ball back towards you, with your feet pressing into the ball to engage the hamstrings.
Biceps femoris, Semimembranosus, Semitendinosus, Erector spinae, Gastrocnemius, Soleus
TIP: Use your arms as stabilizers and press your shoulder blades into the floor.
Variations for Hamstring Roll-out
This works your hamstrings and your chest and arms while being slightly more gentle on your knees than the 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.
The most challenging hamstring roll-out, this one is will give you sculpted hamstrings and help you develop an ability to balance with movement.
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