- Lie on the floor with right heel resting on ball and the left leg lift straight up.
- Press into the ball to lift the hips up into a table top position. Keep the hands on the floor to help you balance.
- Press into the ball and roll it in using the right heel, still keeping the hips lifted.
- Roll the ball back and lower the hips down, repeating the entire sequence for 1-3 sets of 8-10 reps.
Deadlifts, Hamstring Rolls and More Exercises for the Hamstrings
By Paige Waehner, About.com Guide
Updated February 09, 2012
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
One-legged hamstring rolls are harder than they look! By using only one leg at a time you'll really challenge your glutes and hamstrings as well as the muscles that help you stabilize your body.
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