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Stability Ball Hamstring Squeeze
This bodyweight and stability ball exercise targets the hamstrings and glutes for high-tension strength and stability. It involves bridging and curling the legs while balancing on the ball.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Lower Back
Popularity Score
6
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
Glutes
7/10Glute Max, Glute Medius
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Lie supine with arms flat at your sides, placing both heels and lower calves centered on top of the stability ball. Lift your hips off the floor to achieve a strong, straight body line from shoulders to knees.
- Maintain the hip bridge and brace your core tightly throughout the movement.
- Slowly bend your knees, rolling the stability ball toward your glutes using your hamstrings.
- Pull the ball in until your feet are flat on the ball and your shins are roughly vertical.
- Briefly pause at the point of peak hamstring and glute contraction.
- Slowly reverse the movement by extending your legs, controlling the ball back to the starting position.
- Ensure your hips remain elevated and stable; do not let them sag.
Coaching Tips
Form Cues
- Hips stay locked out.
- Squeeze hamstrings hard.
- Slow and controlled.
- Feet centered on ball.
Breathing
Inhale deeply while extending the legs, and forcefully exhale and brace the core as you curl the ball inward.
Tempo
3-1-2
Range of Motion
Maintain a full hip bridge throughout; extend legs fully without losing control of the ball, then curl until knees are bent to approximately 90 degrees.
Safety
Safety Notes
- Stop immediately if sharp pain occurs in the knees or low back.
- Ensure the stability ball is properly inflated.
- Perform on a non-slip surface.
Spotting
Not recommended; stability is key. Reduce the range of motion if balance is compromised.
Common Mistakes
- Allowing hips to drop during the leg curl.
- Losing balance or rolling the ball away.
- Using momentum instead of muscle tension.
- Letting the back arch excessively.
When to Avoid
- Acute hamstring strain
- Severe knee pain or instability
- Recent spinal surgery or acute low back pain
Flexibility Needed
- Good core and glute strength for bridge maintenance
Build Up First
- Competency in a standard bodyweight glute bridge
Also known as
SB Hamstring Curl, Glute Bridge and Curl, Stability Ball Leg Curl
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