Stability Ball Leg Curl

Hamstrings, GlutesSwiss Ball

A lying hamstring and glute builder using a stability ball. The unstable surface recruits deep core stabilizers and demands high body control while strengthening your knee joints.

How to do it

1Lie on your back with your arms by your sides and your heels resting on top of the stability ball.

2Bridge your hips up off the floor until your body forms a straight line from shoulders to heels.

3Bend your knees and pull the ball toward your glutes with your heels.

4Slowly extend your legs to roll the ball back out, keeping your hips elevated throughout.

Common mistakes

Letting your hips sag as you curl, which turns off your glutes and strains your lower back.

Using jerky, rushed movements, which makes you lose control of the ball.

Pressing your neck hard into the floor, putting dangerous pressure on your cervical spine.

Breathing

Inhale at the start, exhale as you curl the ball in, and inhale as you roll it back out.

Make it harder or easier

To make it easier, perform the leg curls with your hips resting on the floor.

To make it harder, perform the curl using only one leg at a time.

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.