Exercise Ball Leg Curl
Description
The exercise ball leg curl is a hamstring exercise where you lie on your back with both heels on a stability ball, bridge up, and curl the ball toward your glutes. The unstable ball surface demands extra hamstring and core engagement compared to machine leg curls.
Muscle Group
Equipment Required
Exercise Ball Leg Curl Instructions
- Lie on your back with both heels on top of a stability ball. Arms at your sides, palms down.
- Lift your hips up into a bridge position. Body straight from heels to shoulders.
- Curl the ball toward your glutes by bending your knees and pulling with your heels.
- Continue curling until the ball is close to your glutes.
- Squeeze your hamstrings and glutes at the top.
- Slowly extend your legs to push the ball back out under control.
- Maintain the bridge throughout — hips stay elevated.
- Aim for 10 to 15 reps per set.
Exercise Ball Leg Curl Form & Visual
Exercise Ball Leg Curl Benefits
- Builds hamstrings with bodyweight and instability
- Unstable ball surface increases core demand
- Develops hamstring strength through full range
- No machine needed
- Builds glute and core endurance
- Accessible at-home hamstring exercise
Exercise Ball Leg Curl Muscles Worked
- Hamstrings
- Gluteus maximus
- Calves (foot position)
- Core (stabilizer)
- Erector spinae
Exercise Ball Leg Curl Variations & Alternatives
- Single-Leg Stability Ball Curl
- Single-Leg Diagonal Kick Curl
- Lever Lying Leg Curl
- Slider Hamstring Curl
- Nordic Hamstring Curl
