# Stability Ball Seated Hamstring Stretch

A seated hamstring stretch on a stability ball with one leg straight out on its heel. Leaning forward from the hips stretches the back of that thigh and the calf, one leg at a time.

- Beginner · Mobility
- Equipment: Stability ball
- HD video: https://media.seto.fit/exercises/exercise-ball-seated-hamstring-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/stability-ball-seated-hamstring-stretch/

## Muscles worked

- Hamstrings: 9/10
- Calves: 4/10

## How to do the Stability Ball Seated Hamstring Stretch

1. Sit tall on the ball, feet flat, knees bent.
2. Straighten one leg forward onto the heel, toes pulled back.
3. Lean your torso slightly forward from your hips, keeping your back straight and moving slowly.
4. Hold for time, then switch sides.

### Full technique — 6 steps

1. Sit tall on a stability ball with both feet flat on the floor and knees bent about 90 degrees.
2. Straighten one leg out in front of you and rest it on the heel with your toes pulled back.
3. Keep the other foot planted and rest your hands on the bent knee.
4. Lean slightly forward from your hips with your back straight until you feel a stretch in the back of the straight leg.
5. Keep the ball from rolling as you lean.
6. Hold the position with steady breathing, then switch sides and repeat.

## Common mistakes

- Rounding through the lower back
- Bending the straight knee to lean further
- Letting the ball roll backward
- Bouncing into the bottom stretch

## Form cues

- Sit tall first
- Hinge from the hips
- Keep the leg straight
- Keep the ball steady

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Standing Hamstring Stretch](https://seto.fit/exercises/resistance-band-standing-hamstring-stretch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Half Monkey Pose (Ardha Hanumanasana)](https://seto.fit/exercises/half-monkey-pose-ardha-hanumanasana/) — Beginner
- **This exercise: Stability Ball Seated Hamstring Stretch — Beginner**
- Harder: [Seated Forward Fold](https://seto.fit/exercises/seated-forward-fold/) — Beginner

## Quick answers

### What muscles does the Stability Ball Seated Hamstring Stretch work?

Primary: Hamstrings 9/10. Also works: Calves 4/10.

### When should I do the Stability Ball Seated Hamstring Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Stability Ball Seated Hamstring Stretch?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

### What can I do instead of the Stability Ball Seated Hamstring Stretch?

Resistance bands: Resistance Band Standing Hamstring Stretch.

### What is an easier version of the Stability Ball Seated Hamstring Stretch?

Half Monkey Pose (Ardha Hanumanasana) (Beginner).

### What is a harder version of the Stability Ball Seated Hamstring Stretch?

Seated Forward Fold (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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