Exercise guide
Exercise Ball Leg Curl
- Intermediate
- Compound
- Rep-based
- Hips
- Lower legs
This exercise isolates the hamstrings and strengthens the glutes by combining a bridge with knee flexion, providing a high level of tension throughout the posterior chain.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your arms extended by your sides, palms down for stability.
- Place your heels and lower calves firmly on top of the stability ball.
- Position your feet hip-width apart and engage your core to stabilize your pelvis.
How to do it
- Lift your hips off the floor until your body forms a straight line from your shoulders to your heels.
- Exhale as you pull the ball toward your glutes by bending your knees, keeping your hips elevated and level.
- Squeeze your hamstrings at the peak of the contraction for one second.
- Inhale and slowly extend your legs back to the starting position using a controlled 3-second tempo.
Form checklist
- Keep your hips high and avoid letting them sag toward the floor during the curl.
- Maintain a neutral spine and avoid arching your lower back excessively.
- Keep your weight distributed across your shoulder blades, not your neck.
- Ensure the ball moves in a straight line rather than wobbling side-to-side.
Pro tips
- Dig your heels deep into the ball to maximize hamstring recruitment and prevent the ball from slipping.
- Focus on keeping your glutes squeezed tight throughout the entire set to maintain hip height and stability.
Make it harder
- Perform the movement using only one leg while keeping the other leg elevated in the air.
- Cross your arms over your chest to reduce your base of support and increase the stability challenge.
Frequently asked
- What muscles does the exercise ball leg curl work?
- The exercise ball leg curl primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the exercise ball leg curl?
- The exercise ball leg curl uses stability ball.
- Is the exercise ball leg curl good for beginners?
- The exercise ball leg curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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