Ball Hamstring Forward Roll


  • Sit on the ball. Keep your back straight and both feet out in front, flat on the ground.
  • Slowly roll forwards, contracting your hamstring muscles.
  • Slowly roll back to the starting position.
  • To make it more difficult, hold legs farther out, but be careful not to go too far or you will roll right off the ball.


  • Be sure that you are comfortable and stable on the ball before trying any ball exercises.
Primary muscles Hamstrings
Secondary muscles Calves