Step by step instructions, muscle activation and variants for the Ball Roll Seated Hamstrings (active).
A self-myofascial release and active mobility drill for the hamstrings performed in a seated position with a ball placed under the back of the thigh. Rolling the ball while actively contracting and relaxing the hamstrings enhances tissue release and improves flexibility.
Common mistakes content is coming soon.
The Ball Roll Seated Hamstrings (active) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.