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Knee · Strengthening

Unilateral Eccentric Hamstring Strengthening on Swiss Ball

Unilateral eccentric hamstring strengthening on Swiss Ball, 3 sets, 8 repetitions per leg

Illustration of the Unilateral Eccentric Hamstring Strengthening on Swiss Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Place one foot on a Swiss Ball while standing on the other leg, then slowly bend the knee, controlling the body's descent forward, stretching the back of the thigh. Return to the initial position, using the support leg slightly if necessary.

Tips: Keep the trunk upright and stable throughout the movement, avoid the knee passing the toes, and control the descent to maximize eccentric work.

Progression: Gradually increase the number of repetitions or slow down the lowering phase to intensify the exercise.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Swiss Ball
Starting position
Standing on one leg with the other foot on a Swiss Ball
Clinical goal
Strengthen hamstring muscles to stabilize the knee
Also known as
Unilateral hamstring strengthening, Eccentric hamstring on ball, Swiss Ball hamstring exercise

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.