Strength Training · Bodybuilding · Calisthenics
Stability Ball Leg Curl
The stability ball leg curl trains your hamstrings by pulling a ball toward you with your heels while you hold your hips off the floor. Your glutes help maintain the bridge position.
- Intermediate
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie on your back with your heels on top of the ball and your legs nearly straight.
- Place your arms on the floor beside you, palms down.
- Lift your hips until your shoulders, hips, and heels form a straight line.
- Bend your knees to roll the ball toward your hips while keeping your pelvis elevated.
- Straighten your knees to roll the ball back to the starting position.
- Lower your hips to the floor after your final repetition.
Form cues
- Press your heels into the ball.
- Keep your ribs down.
- Keep your weight off your neck.
Common mistakes
- Hips sagging during the curlShorten the curl until you can maintain the bridge throughout the repetition.
- Rushing the returnTake two to three seconds to straighten your legs.
- Knees drifting apartKeep your knees about hip-width apart as the ball moves.
Safety
An uncontrolled roll can cause you to drop your hips suddenly. Fatigue or excessive back arching can strain your hamstrings or lower back.
- Use a properly inflated, undamaged ball on a nonslip surface.
- Clear enough floor space for the ball to roll without hitting objects.
- End the set if you lose control of the ball or feel a hamstring cramp.
If you have a recent hamstring injury or ongoing knee or back pain, choose an easier version or ask a physiotherapist before attempting this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Stability Ball
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Start with fewer repetitions if balancing the ball limits your control.