Exercise Ball Leg Curl

Muscles worked

Setup

1. Lie flat on your back with your arms extended by your sides, palms down for stability.
2. Place your heels and lower calves firmly on top of the stability ball.
3. Position your feet hip-width apart and engage your core to stabilize your pelvis.

How to do it

1. Lift your hips off the floor until your body forms a straight line from your shoulders to your heels.
2. Exhale as you pull the ball toward your glutes by bending your knees, keeping your hips elevated and level.
3. Squeeze your hamstrings at the peak of the contraction for one second.
4. Inhale and slowly extend your legs back to the starting position using a controlled 3-second tempo.

Form checklist

• Keep your hips high and avoid letting them sag toward the floor during the curl.
• Maintain a neutral spine and avoid arching your lower back excessively.
• Keep your weight distributed across your shoulder blades, not your neck.
• Ensure the ball moves in a straight line rather than wobbling side-to-side.

Pro tips

• Dig your heels deep into the ball to maximize hamstring recruitment and prevent the ball from slipping.
• Focus on keeping your glutes squeezed tight throughout the entire set to maintain hip height and stability.

Make it harder

• Perform the movement using only one leg while keeping the other leg elevated in the air.
• Cross your arms over your chest to reduce your base of support and increase the stability challenge.

Frequently asked

What muscles does the exercise ball leg curl work?

The exercise ball leg curl primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the exercise ball leg curl?

The exercise ball leg curl uses stability ball.

Is the exercise ball leg curl good for beginners?

The exercise ball leg curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps