Ball Leg Curl

About This Exercise

The Ball Leg Curl is a bodyweight exercise using a stability ball to target the posterior chain. It challenges hamstring and glute strength while requiring core stability to control the movement.

1Setup

1. Lie flat on your back on the floor with your arms at your sides, palms down. 2. Place your heels and calves on top of a stability ball, legs extended. 3. Position the ball so your legs are straight and your ankles are resting on it.

2Execution

From the starting position, brace your core and drive your heels into the ball. Lift your hips off the floor until your body forms a straight line from shoulders to knees (a bridge position). This is the starting position for the movement. Keeping your hips elevated, flex your knees to roll the ball toward your glutes, contracting your hamstrings. Pull the ball as close as comfortable, ensuring your hips stay high. Pause briefly at the top, then slowly and with control, extend your knees to return the ball to the starting position, maintaining the hip bridge throughout.

Pro Tips

• Keep your hips elevated throughout the movement to maintain tension on the hamstrings.
• Focus on pressing your heels into the ball to engage the hamstrings.
• Avoid letting your hips sag or drop as you extend your legs.
• Initiate the movement by pulling the ball with your heels, not by pushing with your toes.