Deadlifts, Hamstring Rolls and More Exercises for the Hamstrings

By Paige Waehner, About.com Guide

Updated February 09, 2012

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This exercise looks a lot like the one-legged hamstring roll, but the difference is that you're lifting the hips up and down rather than rolling the ball in and out. The ball adds an element of instability that will add some intensity to this move and, doing this move one leg at a time will also make it more challenging. You can always modify by keeping both feet on the ball or by doing this move on the floor.

1. Lie on the floor and put the left foot flat on the ball. Keep the ball close to the body for more control. You can also prop the ball against the wall if you need more stability.
2. Lift the right leg straight up so that the foot is facing the ceiling.
3. Press the right foot into the ball and lift the hips off the floor, taking the left leg up towards the ceiling.
4. Keep the hands on the floor to help you balance.
5. Lower the hips without touching the floor and repeat for 10-12 reps before switching sides.