Ball Leg Curl
Muscles worked
Instructions
- 1Begin on the floor laying on your back with your feet on top of the ball.
- 2Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- 3Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- 4Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- 5After a brief pause, return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Ball Leg Curl
The ball leg curl is a bodyweight exercise that targets the hamstrings by combining knee flexion with a hip bridge, with the feet resting on a large stability ball. Lying on your back with the hips lifted off the floor and the weight distributed between the shoulder blades and feet, you flex the knees to pull the ball toward you, heavily engaging the hamstrings while the glutes and calves stay active as stabilizers. The ball's instability adds a core-bracing dimension to the exercise, since the trunk must stay braced to keep the hips high throughout the movement. It's a great equipment-light exercise for strengthening the posterior chain and building coordination, accessible both in the gym and at home.
check_circleBenefits
- check_circleStrengthens the hamstrings with no heavy equipment
- check_circleAdds core-bracing work thanks to the ball's instability
- check_circleAlso engages the glutes and calves as support
- check_circleEasy to do at home with just a stability ball
lightbulbExecution tips
- lightbulbKeep the hips high throughout the movement
- lightbulbFlex the knees slowly while keeping control of the ball
- lightbulbSqueeze the hamstrings hard at the closest point
- lightbulbKeep the trunk braced so the hips don't sag
warningCommon mistakes
- warningLetting the hips drop to the floor during knee flexion
- warningUsing a ball that's too small or overinflated, making the exercise unstable
- warningRushing the movement instead of controlling each phase
- warningNot flexing the knees enough, reducing hamstring engagement
helpFrequently asked questions
What ball size should I choose?expand_more
A standard 65 cm stability ball works for most people; adjust based on your height.
Should I keep my hips high for the whole set?expand_more
Yes, it's essential to maintain tension on the hamstrings and avoid straining the lower back.
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