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Stability Ball Hamstring Curl
A stability ball exercise where you curl the ball toward your glutes by bending your knees while hips are elevated, targeting hamstrings, glutes, and core to build lower body strength, stability, and coordination.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Lower Back, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
7/10Glute Max
Abs
6/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back with heels on a stability ball, feet hip-width apart, arms extended to sides for support.
- Engage core and glutes to lift hips, forming a straight line from shoulders to heels.
- Bend knees to dig heels into ball and curl it toward glutes, keeping hips elevated.
- Squeeze hamstrings at the top with ball near glutes.
- Slowly extend legs to roll ball back to start, maintaining slight knee bend.
- Repeat for reps, then lower hips controlled.
Coaching Tips
Form Cues
- Keep hips up
- Dig heels in
- Brace core tight
- Control the roll
Breathing
Inhale as you extend legs, exhale as you curl the ball in and brace core throughout.
Tempo
3-1-1
Range of Motion
Hips remain elevated from shoulders to heels; curl until knees bend fully with ball near glutes, extend to straight legs with slight knee bend.
Safety
Safety Notes
- Avoid if acute hamstring or lower back injury
- Use proper ball size for alignment
- Keep slight knee bend to prevent hyperextension
- Brace core to protect back
Spotting
No spotting needed; perform solo with focus on control.
Common Mistakes
- Letting hips sag
- Using momentum
- Locking knees out
When to Avoid
- Acute hamstring strain
- Lower back injury
- Knee hyperextension issues
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master basic glute bridge
- Core stability competency
Also known as
Swiss Ball Hamstring Curl, Exercise Ball Leg Curl, Physio Ball Hamstring Curl
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