Stability Ball Leg Curl

Stability Ball Leg Curl trains the hamstrings by bending the knee against resistance.

Primary muscle

Upper Legs

Primary musclesHamstrings

Secondary musclesGastrocnemius, Gluteus maximus, Sartorius

Equipment

Exercise Ball

How to perform Stability Ball Leg Curl

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Lie on the back with both heels on top of the stability ball, legs straight, arms pressing lightly into the floor.
Brace the abdomen and lift the hips until the body forms a line from shoulders to heels.
Keep the hips raised and bend the knees to roll the ball toward the body.
Pause with the hamstrings shortened and pelvis level.
Extend the legs slowly while keeping the hips off the floor, then lower only after the set is complete.

Keep the hips still before bending the knees, and stop when they lift or turn.

Centre both heels near the top of the ball and keep the ball still before curling.

Return to a controlled long-hamstring position without letting the load pull the knees abruptly straight.

Curl smoothly and pause rather than bouncing through the shortest position.

Hips lifting or twisting: Keep the hips still before bending the knees, and stop when they lift or turn.
Shortening the extension: Return to a controlled long-hamstring position without letting the load pull the knees abruptly straight.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported Stability Ball Leg Curl: Hold a stable support or use an easier setup while learning the movement.

Place Stability Ball Leg Curl after the main lower-body lifts so hamstring fatigue does not reduce hinge or sprint mechanics.

Use one to three times per week and count it alongside Romanian deadlifts and other hamstring work.

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	8–15	60–120 sec	Usually 1–3 clean reps in reserve

Use Stability Ball Leg Curl after Barbell Back Squats or Leg Press to add direct hamstring work.
Pair it with Leg Extensions or Seated Calf Raises when knee position remains controlled.

Scale the movement