Legs / Beginner / Isolation (single joint)

Ball Leg Curl

A stability ball isolation exercise for the hamstrings, with the calves and glutes assisting.

At a glance

Primary

Hamstrings

Secondary

Calves, Glutes

Equipment

Stability ball, Machines

Movement pattern

Knee flexion

Level

Beginner

Type

Legs, Isolation (single joint), Balance / unstable

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.

Common mistakes

• ✗ Hips sagging to the floor during the curl.

  Why it hurts: The hamstrings lose tension and the lower back sags.

  ✓ Instead: Keep the hips lifted in a bridge throughout, then curl the heels in.

• ✗ Letting the legs shoot out straight.

  Why it hurts: The hamstrings are loaded suddenly at length and can cramp or strain.

  ✓ Instead: Extend the legs slowly under control.

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