Ball Leg Curl
A bodyweight hamstring exercise done with the feet resting on an exercise ball, curling the ball toward you while your hips stay lifted. It suits beginners looking for hamstring work without a machine.
- Primary musclesHamstrings
- Secondary musclesCalves, Glutes
- EquipmentExercise ball
- LevelBeginner · isolation
How to do the ball leg curl
- Lie on your back with your legs extended and your ankles resting on top of an exercise ball.
- Raise your hips off the floor so your weight rests on your shoulder blades and your feet.
- Bend your knees and roll the ball toward you, contracting your hamstrings as your hips stay lifted.
- Pause briefly once the ball is as close as you can bring it under control.
- Extend your legs to roll the ball back out, keeping your hips raised throughout.
Original library instructions (5 steps)
- 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. This will be your starting position.
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- After a brief pause, return to the starting position.
Common mistakes
- Letting the hips drop toward the floor during the curl, which takes tension off the hamstrings.
- Rushing the roll in and out rather than moving slowly and staying balanced on the ball.
- Using a ball that is too small or unstable for your height, making it hard to keep good form.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps, 60 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your core braced so your hips stay level rather than tilting to one side as you curl.
- Practice balancing on the ball with your hips lifted before adding the leg curl motion.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the ball leg curl good for beginners?
Yes. It uses just body weight and an exercise ball, and while balancing takes a little practice, it is a gentle way to train the hamstrings without a machine.
What muscles does the ball leg curl work?
It mainly works the hamstrings, with the calves and glutes helping to keep the hips raised and stable throughout the movement.
