Smart Workout Diary

Contract-Relax Hamstring Stretch with Stability Ball

This assisted stretching technique uses a stability ball to support one leg while you alternately contract and relax the hamstrings. It is intended to improve hamstring flexibility and awareness of controlled muscle tension. The position may also gently challenge hip and trunk control.

Demonstration

Demonstration: Contract-Relax Hamstring Stretch with Stability Ball

Instructions

  1. Lie on your back with both legs extended and place one heel on top of a stable ball.
  2. Keep the supported leg comfortably straight and let the other leg rest on the floor.
  3. Gently press the heel into the ball to contract the hamstrings without moving the ball or lifting the hips.
  4. Release the contraction, then slowly straighten the knee further only until a mild hamstring stretch is felt.
  5. Repeat the contract-and-relax sequence as desired, then change legs and finish by lowering the leg with control.
Muscle Group
Hamstrings
Type
Stretching
Laterality
Unilateral
Movement Mode
Mixed
Equipment
Exercise Ball
Difficulty
Beginner

Technique tips

  1. Use a ball that does not roll easily on the training surface.
  2. Keep the pelvis level rather than arching the lower back to increase the stretch.
  3. Apply gentle pressure during the contraction; forceful pushing is unnecessary.
  4. Stop or reduce the range if the stretch produces sharp pain, tingling, or numbness.
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