Strength

Ball Leg Curl

The ball leg curl is a beginner strength exercise for your hamstrings, using exercise ball.

Main muscles
Hamstrings
Also works
Calves, Glutes
Equipment
Exercise ball
Level
Beginner
Ball Leg Curl, starting position
Start
Ball Leg Curl, end position
Finish

How to do it

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

Alternatives to the ball leg curl

Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Glute bridge Body weight Leg curl Leg curl