Seated Isometric Hamstring Hold Exerci Curl

Sit upright on the edge of an exercise bench with an exercise ball placed firmly underneath your feet.

Plant your heels onto the top of the stability ball and flex your feet toward your shins.

Press your heels downward and pull them slightly back against the ball to engage your hamstrings without moving the ball.

Maintain a tall posture, keep your core braced, and hold this contraction steadily for the desired duration.

Release the pressure slowly and rest before beginning the next repetition.