SL Hammy Ball Roll In

Starting Posture

Start in a plank position with your hands on the floor and your feet on a stability ball. Your body should form a straight line from your head to your heels.

How to Exercise

Engage your core muscles and bend your left knee, pulling the stability ball towards your buttocks. Keep your back flat and your hips stable throughout the movement. Slowly extend your leg back to the starting position. Repeat for the desired number of repetitions before switching to the other leg.

Breath Control

Inhale as you bend your knee and exhale as you extend your leg back to the starting position.

Common errors

Common errors include using momentum to bring the ball in rather than engaging the hamstring muscles, letting the hips drop towards the floor, and not maintaining a stable plank position. Avoid swinging the leg or straining the lower back.

Weights

Grips

Variations

To increase the challenge, you can perform the exercise with both legs simultaneously or add a push-up between each leg movement. You can also place your feet on a slider instead of a stability ball for a different stability challenge.

Comments and tips

Focus on keeping your core muscles engaged to prevent your hips from swaying or sagging. Control the movement to fully engage your hamstrings. Ensure proper alignment by keeping your shoulders over your hands and your hips in line with your shoulders.

Cautions

Avoid overarching your lower back or sinking your hips towards the floor. Do not lock your elbows or allow your shoulders to shrug during the exercise. If you experience any discomfort, stop the exercise immediately.