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Hamstring activation drill using an exercise ball, designed for cyclists and runners. Keep your low back neutral, tuck your hips, and push your heels back while pointing your toes up. Do it fast for activation or slow for strength.
Hamstring activation drill using an exercise ball, designed for cyclists and runners. Keep your low back neutral, tuck your hips, and push your heels back while pointing your toes up. Do it fast for activation or slow for strength.
This is one of my more favorite ways to activate hamstrings, especially for my cyclists and my runners. You need an exercise ball, and then we're going to work on keeping low back down, rib cage pasted down. It's really easy to start to arch back and use low back for this exercise. Rib cage has to stay pasted down. Hips are tucked underneath you. From here, we're bridging up or rolling hips up ever so slightly. And then pushing out and back, out and back. I love this exercise because you can do it fast to work on reps or to really make it burn. You can do it nice and slow back and forth. Make sure toes stay pointed straight up towards the sky. Don't allow foot or leg to start to roll in either direction. You'll notice if I turn myself upright, that is not totally dissimilar to both a pedaling position into a running posture. So this is a great way to really get hamstrings to start working pretty hard for you so that you can do the sport you love faster and without pain.
