Exercise library · Hamstrings

How to Do Ball Leg Curl

Step-by-step instructions, muscles worked and workouts that use the ball leg curl.

Ball Leg Curl animated demonstration from start to end position

Main muscles	Hamstrings
Also works	Calves, Glutes
Equipment	Exercise Ball
Level	Beginner
Type	Strength

How to do it

Begin on the floor laying on your back with your feet on top of the ball.
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

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Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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