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
Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.
- 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