Ball Leg Curl
The Ball Leg Curl isolates the Hamstrings through a controlled range of motion. This beginner-level exercise ball exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The calves and glutes assist as stabilizers throughout the range of motion.
How to Ball Leg Curl
- 1
Begin on the floor laying on your back with your feet on top of the ball.
- 2
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- 3
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- 4
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- 5
After a brief pause, return to the starting position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Ball Leg Curl work?
The Ball Leg Curl primarily works the Hamstrings. Secondary muscles include the Calves, Glutes, which assist during the movement.
Is the Ball Leg Curl good for beginners?
Yes, the Ball Leg Curl is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Ball Leg Curl?
You need exercise ball to perform the Ball Leg Curl. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.