Ball hamstring bridge and roll
Muscles used in this exercise
Hamstrings and gluteal muscles.
Purpose
A dynamic way of strengthening your hamstring and gluteals. Because there is an “eccentric component” where the hamstring is activated while it shortens and lengthens, it is brilliant for injury prevention. This is a recommended exercise for all sports that involve running.
To do this exercise
Start lying on the ground with both feet up on a chair.
Push your heels into the chair and lift your bottom-up from the ground.
Make sure you maintain a neutral spine while you do this.
Control the movement as you lower yourself back to the ground.
Josefina Canepa
Josefina holds a Master’s degree in Pediatrics and brings her expertise to both young patients and future physiotherapists as a university lecturer. With over six years of experience, she specialises in sports injury management and pediatric physiotherapy, using techniques such as manual therapy, therapeutic exercise, and dry needling. Her innovative, patient-centered approach ensures individualised and effective care.