Stability Ball Leg Curl tutorial
This ball-based exercise strengthens the hamstrings while the glutes and core work to keep you stable. It needs only a stability ball and suits home training.
How to perform
- Lie on your back with your heels on the ball and arms on the floor at your sides.
- Lift your hips so your body forms a straight line from shoulders to heels.
- Keep your abs and glutes tight.
- Roll the ball toward your hips by bending your knees.
- Squeeze the hamstrings at the closest point.
- Roll the ball back slowly until your legs are straight without letting your hips drop.
Breathing: Exhale as you pull the ball in and inhale as you roll it away.
Key tips
- Keep your hips up throughout the movement.
- Move slowly so the ball does not slip.
- If it is hard, start with two legs.
Common mistakes
- Letting the hips sag.
- Rolling the ball too fast.
- Over-arching the lower back.
Safety: Train on a flat, non-slip surface, and if your hamstrings cramp, stop and shorten the range.
HamstringsPrimary muscle
Medicine ballEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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