Ball Leg Curl

Also called stability ball leg curl, swiss ball hamstring curl and ball hamstring curl.

Works

Hamstrings, plus calves and glutes

Equipment

Stability ball

Level

Beginner

Type

Isolation

How to do it

Setup. Begin on the floor laying on your back with your feet on top of the ball.

1. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
2. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
3. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
4. After a brief pause, return to the starting position.

Cues

• Heels on the ball, hips up.
• Curl the ball toward the glutes.
• Keep the hips high the whole rep.
• Roll out slow.

Common mistakes

• Hips sagging as you curl.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

Easier

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