Exercise Ball Leg Curl
Exercise Ball Leg Curl Video Guide
The Exercise Ball Leg Curl is a stability ball leg curl variation that strengthens the hamstrings, glutes, and core muscles while improving balance and coordination. Using a stability ball forces your hamstring muscles, glute muscles, and abdominal muscles to stabilise your entire body in a straight line, making it a highly effective bodyweight exercise for the posterior chain. This swiss ball hamstring curl variation challenges the lower body, improves hip extension strength, and increases tension across multiple muscle groups through instability.
How to Perform the Exercise Ball Leg Curl
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Lie supine on the floor with your heels on a stability ball in the starting position, feet hip width.
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Lift your hips into a glute bridge, forming a straight line from your shoulders to your knees.
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Curl the ball toward your body by bending your knees while keeping hips lifted.
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Pause, squeeze the hamstring muscles, and maintain the ball leg curl tension.
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Slowly return the ball to the lower portion of the movement with control.
GymNation Tip: Push your heels down into the ball before you curl—if the ball feels light, your hamstrings aren’t doing enough work.
Personal Trainer Notes:
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Keep your hips high to maintain a strong hamstring curl.
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Don’t let the ball wobble—instability is part of the exercise, but avoid bad form.
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Press through your heels and engage your core muscles and glutes.
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Maintain neck neutral and upper back stable.
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Great for leg day, warm-ups, or posterior-chain strengthening.
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Alternative Hamstring Exercises
Trap Bar Deadlift
The Trap Bar Deadlift works the hamstrings, glutes, and lower back. It offers a joint-friendly alternative to traditional deadlifts with a more upright torso position.
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift targets the hamstrings and glutes through hip hinging. It’s ideal for building posterior chain strength and flexibility.
Band Lying Leg Curl
The Band Lying Leg Curl strengthens the hamstrings using resistance bands. It’s perfect for home workouts or warm-ups before heavier leg training.
Nordic Hamstring Curl
The Nordic Hamstring Curl is a bodyweight exercise that develops eccentric hamstring strength, reducing injury risk and improving sprint performance.
Reverse Sliding Leg Curl on Floor with Towel
The Reverse Sliding Leg Curl on Floor with Towel develops the hamstrings and glutes using bodyweight. It’s a low-impact exercise that challenges control and core stability.
Assisted Inverse Leg Curl
The Assisted Inverse Leg Curl strengthens the hamstrings and improves posterior chain control. Assistance allows for better form and eccentric strength development.
Cable Assisted Inverse Leg Curl
The Cable Assisted Inverse Leg Curl targets the hamstrings and glutes through an eccentric-focused movement. The cable assistance helps maintain control and build strength safely.
Lever Seated Leg Curl
The Lever Seated Leg Curl isolates the hamstrings while supporting the torso. The seated position allows greater range and consistent tension across the movement.
Lever Lying Leg Curl
The Lever Lying Leg Curl isolates the hamstrings (biceps femoris, semitendinosus, semimembranosus). It’s one of the most effective machine-based movements for building muscle and strength in the back of the thighs.
Exercise Ball Leg Curl FAQs
Exercise ball leg curls strengthen the hamstrings, glutes, hips, and core while improving coordination and stability. Compared to machine leg curls, this stability ball variation engages more secondary muscles because your body must stay balanced in a straight line.
Lie supine, place your heels on the ball, lift your hips, and curl the ball toward you using the hamstrings. Keep your hips raised, feet flat on the ball, and slowly return the ball to the start for full knee flexion and proper form.
This hamstring exercise targets the biceps femoris, semitendinosus, semimembranosus, glutes, core muscles, and lower legs, making it a powerful lower-body and posterior-chain movement.
Alternatives include the exercise ball leg curl, sliding leg curls, Nordic curls, hamstring bridges, and resistance band leg curls — all great for strong hamstrings and improved hip extension.
