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Stability Ball Hamstring Floor Tap
A supine bodyweight exercise using a stability ball to target the hamstrings, glutes, and core stabilizers. It focuses on unilateral strength and hip stability under tension.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Lie supine with your heels centered on the stability ball, knees bent roughly 90 degrees. Engage your core and lift your hips into a stable bridge position, forming a straight line from shoulders to knees.
- Maintain bridge height and slowly extend one hip/knee, lifting the heel slightly off the ball.
- Slowly lower the extended heel to gently tap the floor, keeping the hips level and stable.
- Drive the heel back up and place it securely on the ball.
- Reset stability in the bridge position, then repeat the tap with the opposite leg.
- Continue alternating legs for the desired number of repetitions.
Coaching Tips
Form Cues
- Hips high and level.
- Tap lightly.
- Control the ball.
- Brace your abs hard.
- Slow and steady.
Breathing
Inhale deeply while stabilizing the bridge; exhale as you slowly tap the heel to the floor. Maintain abdominal bracing throughout.
Tempo
2-0-2
Range of Motion
Maintain a full hip extension (straight line from shoulders to knees) throughout the movement, gently tapping the heel to the floor without losing height.
Safety
Safety Notes
- Stop immediately if you feel cramping in the hamstrings or sharp lower back pain.
- Ensure the ball is stable and correctly inflated.
- Only lightly tap the floor; do not shift weight onto the extended foot.
Spotting
Not recommended. Focus on controlling the movement and maintaining stability.
Common Mistakes
- Letting hips drop during the tap.
- Using momentum or rushing.
- Allowing the stability ball to roll excessively.
- Overarching the lower back.
When to Avoid
- Acute lower back injury
- Severe hamstring strain
Flexibility Needed
- Basic hip extension mobility
Build Up First
- Competency in bilateral stability ball bridges
Also known as
SB Hamstring Taps, Alternating Stability Ball Taps, Single Leg Hamstring Bridge Tap
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