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Stability Ball Hamstring Curl
A supine movement using a stability ball to isolate the hamstrings and glutes. This exercise builds eccentric strength and core stability in the posterior chain.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Lower Back
Accessory Muscles
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds
How to Perform
Lie supine with arms flat at your sides and knees bent. Place your heels and lower calves on top of the stability ball, lifting your hips slightly off the floor into a shallow bridge position.
- Brace your core and maintain a straight line from your knees to your shoulders.
- Flex your knees, rolling the stability ball inward toward your glutes.
- Squeeze your hamstrings and glutes hard at the peak contraction.
- Slowly extend your legs, controlling the ball back to the starting position.
- Keep your hips elevated and stable throughout the entire movement.
Coaching Tips
Form Cues
- Roll the ball slowly.
- Hips high and steady.
- Squeeze hamstrings hard.
- Control the return phase.
Breathing
Inhale while extending the legs and exhale sharply as you curl the ball toward your hips.
Tempo
3-1-1
Range of Motion
Begin with hips slightly raised; curl the ball until knees are bent to approximately 90 degrees or maximal hamstring contraction is achieved.
Safety
Safety Notes
- Maintain control of the ball at all times.
- Stop immediately if you feel cramping in your hamstrings.
Spotting
Not recommended; focus on controlling the movement and use bodyweight only.
Common Mistakes
- Letting the hips drop mid-rep.
- Rushing the leg extension (eccentric).
- Using momentum instead of muscle control.
- Excessively arching the lower back.
When to Avoid
- Acute lower back pain or lumbar instability.
- Severe knee joint pain.
Build Up First
- Ability to perform a standard supine hip bridge.
Also known as
Physioball Hamstring Curls, Swiss Ball Leg Curl, Fitball Hamstring Curl, Hamstring Ball Curl
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