HamstringsBeginner

Ball Leg Curl

Strength movement using Exercise Ball.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Calves, Glutes

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use the ball on a clear, non-slip surface and position yourself near support while learning the movement.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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