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Knee · Strengthening

Hamstring Isometric Strengthening with Swiss Ball

Hamstring isometric strengthening with Swiss Ball, 3 sets, hold 10 seconds, 5 repetitions per set

Illustration of the Hamstring Isometric Strengthening with Swiss Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Contraction duration: 10 seconds

Repetitions: 5 per set

Description: Lie on your back with your heels on a Swiss Ball. Contract your hamstrings by gently pushing your heels toward the ball without moving your hips, then hold the contraction for 10 seconds.

Tips: Keep the pelvis stable and avoid arching the lower back. Breathe normally during the contraction.

Progression: Gradually increase the contraction duration up to 15 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Swiss Ball
Starting position
Lying on back with heels on Swiss Ball
Clinical goal
Strengthen hamstring muscles to stabilize the knee
Also known as
Hamstring Isometric Strengthening with Swiss Ball, Swiss Ball Hamstring Exercise, Isometric Hamstring Contraction with Ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.