Jackson Sayers, B.Sc. (Kinesiology), discusses Isometric Hamstring Strength Exercises

This is a variation of the low back actually involves the hamstrings.

Ironically, the hamstrings are connected to the large gluteal muscles of the bum, and the bum connects to the low back. I think we’ve all heard that song! What we really want to be thinking about is how do we get our hamstring engaged, and this is a very good exercise for it.

Simply put the Swiss ball between your legs and fire up your stomach muscles. You squeeze your bum, then take your hamstring and you use your hamstring to lift the ball up slightly. What you’re going to find is be very aware that the hamstring might cramp. So if the hamstring cramps, just go down right away.

And If you slowly start to work on just bringing the ball up, and slowly taking it up, you’ll find that over time (three weeks, six weeks, three months), you’ll be able to sit there in a nice position where your stomach is contracted, your ass is fired up, and you’ve got that ball into a nice hamstring position where it’s just up, sitting there nice and gentle. It’s a very good hamstring exercise.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

The advanced leg strengthening exercise for the hamstrings with the Swiss ball involves using only one leg.

In the same setup position with your neck supported you bring your bum up off the ground. From here you simply leave one leg on the ball and you straighten the other leg up into a 90 degree angle with the foot down.

From here you simply go in and out with that one leg. I suggest doing repetitions of 10 to 15. I suggest keeping your stomach in a nice contracted position.

It’ll really help work that core a lot more and just keep that leg going in and out – 10 to 15 reps each leg, repeat with the other leg. Local Kinesiologist 

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist