Stability Ball Leg Curl

The stability ball leg curl has you lie on your back with your heels on a ball, then roll it toward you by bending your knees. It trains the hamstrings through knee flexion while your glutes hold your hips up, so it also builds control and stability.

Intermediate 💪 Hamstrings Isolation Isolation
3
Sets
8–15
Reps
60–90 sec
Rest
Isolation
Type
🏋️ Stability Ball
Stability Ball Leg Curl — start and finish positionsSTARTFINISH
Stability Ball
Hamstrings Intermediate Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Hamstrings training guide →

Primary
Hamstrings
Secondary
Glutes
Calves
Highlighted muscles

How To Perform

  1. 1 Lie on your back with your arms by your sides and your heels on top of a stability ball.
  2. 2 Lift your hips so your body forms a straight line from shoulders to heels.
  3. 3 Bend your knees to roll the ball toward your glutes, keeping your hips high.
  4. 4 Extend your legs slowly to return the ball to the start.

Form Cues

  • ✓ Keep your hips raised and level for the whole set.
  • ✓ Squeeze your glutes to stop the hips from sagging.
  • ✓ Roll the ball slowly in both directions.

Common Mistakes

  • ✗ Letting the hips drop as the ball rolls in.
  • ✗ Rushing the lowering phase.
  • ✗ Placing the ball too far up the legs so the movement is harder to control.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Stability Ball Leg Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Stability Ball Leg Curl? These alternatives target the same muscles:

Lying Leg Curl
Hamstrings · Beginner
→
Seated Leg Curl
Hamstrings · Beginner
→
Nordic Curl
Hamstrings · Advanced
→
Glute Bridge
Glutes · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Stability Ball Leg Curl should I do?▾
3 sets of 8–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Stability Ball Leg Curl target?▾
Stability Ball Leg Curl primarily targets the Hamstrings. Secondary muscles include Glutes, Calves.
Is Stability Ball Leg Curl good for beginners?▾
Stability Ball Leg Curl is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Stability Ball Leg Curl, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.