Swiss Ball Leg Curl

Hamstrings, GlutesSwiss Ball

Unstable leg curl strengthening the hamstrings and glutes on a Swiss ball. Builds hip control and joint stability while challenging full-body core stabilizers.

How to do it

1Lie flat on your back with your heels on the center of the ball and arms at your sides for support.

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

3Pull the ball toward you by bending your knees, keeping your hips elevated.

4Hold the top position for a second, squeezing your hamstrings hard.

5Slowly extend your legs back out without letting your hips drop.

Common mistakes

Arching your lower back excessively at the top, overloading your lower back.

Letting your hips sag during the curl, taking tension off the glutes and hamstrings.

Jerking the ball fast, losing balance and muscular control.

Breathing

Exhale as you curl the ball toward you under effort. Inhale as you smoothly extend your legs back out.

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.