Legs · Hamstring curl
Stability Ball Leg Curl
The Stability Ball Leg Curl mainly trains your hamstrings. Also working: glutes and calves.
Bodyweight
Exercise ball
Stable
How to do it
- Lie on your back, heels on the ball, arms on the floor at your sides
- Lift your hips so your body forms one line
- Roll the ball toward your glutes with your heels
- Hips stay up, roll the ball back out slowly
Coach’s tip
Don’t let your hips drop as you roll the ball in: that way the hamstrings work at the knee and the hip at the same time. On one leg this becomes a seriously hard exercise.
Setup
Grip
Body weight, heels on the ball
Load
Bodyweight
You need
Exercise ball
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (hamstring curl). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Stability Ball Leg Curl work?
Mainly the hamstrings. The glutes and calves help.
What can I do instead of the Stability Ball Leg Curl?
For the same movement: Lying Leg Curl, Standing Cable Leg Curl and Cable Belt Squat. In DCFT you swap with one tap.
DCFT
The Stability Ball Leg Curl in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.