Cycling, martial arts, climbing – just about any sport that involves jumping, running and/or kicking requires the assistance of those muscles that are located in the back of the thighs. Known collectively as hamstrings, these muscles are comprised of the Biceps Femoris, Semimembranosus and Semitendinosus.

A number of weightlifting exercises target these muscles, including Romanian Deadlifts and leg curls. However, if you don’t have weights or a machine around and only have a stability ball, try this exercise out. It’s effective and guaranteed to strengthen your hamstrings if you maintain proper form throughout. Keep your back straight with your shoulders and palms touching the floor to provide support. To obtain the full benefits of this exercise, remember to extend the legs completely. Great for any strength training program!