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Visual demonstration of the Exercise Ball Seated Hamstring Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Calves
Equipment
Mat
Exercise guide

Exercise Ball Seated Hamstring Stretch

4 steps Updated 29/08/2026

Exercise Ball Seated Hamstring Stretch is a bodyweight exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) using Yoga Mat.

Step by step

How to perform it

  1. Sit on an exercise ball with your feet flat on the floor, hip-width apart, and your back straight.
  2. Extend your right leg straight out in front of you, keeping your heel on the floor and your toes pointing up.
  3. Slowly hinge at your hips, leaning forward while keeping your back straight, and reach towards your right toes with your right hand. Feel the stretch along the back of your right leg (hamstring).
  4. Hold the stretch for 15-30 seconds, breathing deeply and steadily. Return to the starting position and repeat with your left leg.
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Last updated: 29/08/2026

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Exercise Ball Seated Hamstring Stretch

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