The hamstring is a complex muscle that crosses 2 major joints (hips and knees). This exercise is an amazing test for your hamstring stability and strength in both the concentric (shortening) and eccentric (lengthening) phase.
1) engage your core to stabilise your spine
2) lift your hips off the ground using your gluts
3) contract your hamstrings to drawer the ball toward you
4) continue to control your hamstring in their eccentric or lengthening phase to return the ball to starting position
5) avoid dropping your hips or dipping your lower back throughout the exercise.
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