Using a stability ball for hamstring exercises is commonplace in fitness and rehab settings. \u00a0I feel the use of isometric exercise is often under rated and under utilized because it is viewed as boring or easy by clients. \u00a0I like to use some variations of hamstring bridging on a stability ball focusing on isometric holds with various static positions and dynamic upper extremity movement patterns.<\/p>\n
Utilizing time under tension with isometrics is a an excellent way to challenge the CNS and increase muscle activation. \u00a0Once a client can master a stationary double leg bridge, this exercise sequence offers some fun and challenging progressions to an otherwise standard and perhaps otherwise boring isometric exercise.<\/p>\n
I like to think of these types of exercises as a way to fine tune motor control and resist unwanted motion in a static position as well as with dynamic movement. \u00a0Not all clients will be able to progress to the dynamic portion, but use these variations to progress and regress the exercise accordingly. \u00a0Adjust the length of the isometric based on the ability of the client. \u00a0Beyond a great training tool for the hamstrings, you will realize greater hip, core and pelvic control too.<\/p>\n
The video below demonstrates some progressions:<\/p>\n