Legs · Roll Ball
Roll Ball Seated Hamstrings Active
How to do the roll ball seated hamstrings active, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Roll Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on the floor or a low surface with a roll ball placed under one hamstring. Press your leg down into the ball and roll slowly along the back of the thigh, bending and straightening the knee on tight spots to actively release the hamstring.
- 1A release down the back of the thigh as you roll
- 2The hamstring loosening when you bend and straighten the knee
- 3Steady pressure that stays tolerable, not sharp
Common mistakes
- Rolling fast and skipping over tight spots
- Tensing up; breathe and let the muscle relax
- Rolling directly on the back of the knee joint
Muscles worked
The roll ball seated hamstrings active mainly works the hamstrings.
- HamstringsPrimary
- GlutesMinor
- CalvesMinor
Kovo programs the roll ball seated hamstrings active for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.