Stability Ball Hamstring Curl

Hamstrings, GlutesSwiss Ball

Bodyweight hamstring and glute exercise performed lying on your back with a stability ball to build posterior chain strength and core control.

How to do it

1Lie on your back, arms along your sides, and place your heels on the ball.

2Bridge your hips up until your body forms a straight line from shoulders to ankles.

3Bend your knees and pull the ball toward your glutes, lifting your hips slightly higher.

4Pause briefly at peak hamstring contraction.

5Slowly extend your legs back out, keeping your hips elevated off the floor throughout.

Common mistakes

Arching your lower back or letting your hips sag, shifting tension off your glutes.

Yanking the ball in fast with momentum instead of contracting your hamstrings.

Pressing hard into the floor with your arms instead of driving through your legs.

Breathing

Inhale as you extend your legs out. Exhale as you curl the ball toward you.

Make it harder or easier

Lower your hips to the floor between reps to simplify, or perform single-leg curls to increase difficulty.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.