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  • Bodyweight Stability Ball Hyperextension

    Lie face-down on a stability ball, hips centered, feet anchored, hands behind your head.
    Engage your core, lift your upper body until aligned with legs, keeping your neck neutral.
    Lower your torso slowly back to the starting position, maintaining control and steady breathing.

  • Stability Ball Hamstring Curl

    Lie on your back, heels on a stability ball, arms flat, and core engaged.
    Lift hips, curl the ball toward you using your hamstrings, keeping control and balance.
    Extend legs back to start while keeping hips lifted, then repeat for desired reps.

  • Stability Ball Reverse Hyperextension

    Lie face down on a stability ball, hands on the floor, legs extended straight.
    Engage glutes and lower back, raising legs until aligned with your torso.
    Slowly lower legs back down without touching the ground, maintaining core engagement. Repeat.

  • Half Kneeling Hip Hinge

    Place one knee on a bench.
    Push your hips back while leaving your knee mostly extended. Look for a stretch in your hamstrings.
    When you feel the stretch, push your hips forward until you're back in a standing position.
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