A beginner strength exercise done with a exercise ball that mainly works the hamstrings, with help from the calves and glutes. Begin on the floor laying on your back with your feet on top of the ball. Position the ball so that when your legs are extended your ankles are on top of the ball.
Updated
Primary
Hamstrings
Secondary
Calves, Glutes
Equipment
Exercise Ball
Level
beginner
Ball Leg Curl demonstration
Ball Leg Curl, starting positionBall Leg Curl, finishing position
How to Perform
1Begin on the floor laying on your back with your feet on top of the ball.
2Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
3Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
4Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
5After a brief pause, return to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
