Stability Ball Leg Curl
A supine exercise where you bridge your hips and curl a stability ball towards you with your heels. It trains the hamstrings and glutes together along with hip stability.
Primary muscles
- Hamstrings
Secondary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Transverse Abdominis
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with arms by your sides and heels resting on top of a stability ball, legs straight.
Press your heels into the ball and lift your hips to form a straight line from shoulders to heels.
Keeping your hips up, curl the ball towards your glutes by bending your knees.
Pause, then roll the ball back out until your legs are straight.
Keep the hips lifted for all reps, then lower them to finish.
Breathing: Exhale as you curl the ball in, inhale as you roll it out.
Coaching tips
Hips high the whole time
Heels drive into the ball
Slow roll out
Common mistakes
Hips sagging as you curl
Arching the lower back
Letting the ball roll sideways
Safety notes
Use arms on the floor for balance and start with a correctly inflated ball.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.