All hamstrings exercisesHamstrings · Home
Stability Ball Leg Curl
Heels on a ball, hips lifted, knees curling the ball toward the glutes. Trains both hamstring jobs — knee flexion and hip extension — at once.
IntermediateStability ball3 × 10–15
HamstringsStability ball
Stability Ball Leg Curl
Demo · Fit Thrive Workouts
How to do the Stability Ball Leg Curl
- 1Hips stay high the whole set
- 2Curl the ball in slowly
- 3Squeeze the glutes at the top
- 4Extend without dropping the hips
Benefits of the Stability Ball Leg Curl
- Builds strength and size in the hamstrings explosively, training power as well as size
- Also trains glutes, core as supporting movers
- Simple equipment, high return — easy to program anywhere
- A solid mid-level progression once the basic pattern is clean
Sources
Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.
- 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
- 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
- 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services