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Stability Ball Hamstring Squeeze
A bodyweight exercise using a stability ball for knee flexion in a hip bridge position, targeting hamstrings and glutes to build lower body strength, core stability, and coordination.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Lower Back, Calves
Popularity Score
7
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, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on fatigue
How to Perform
Lie on your back with arms extended to sides for support. Place heels on stability ball with feet hip-width apart, then lift hips to form a straight line from shoulders to heels.
- Engage core and glutes to maintain bridge position.
- Exhale and bend knees to roll ball toward glutes until shins are vertical.
- Pause and squeeze hamstrings at top.
- Inhale and extend knees to roll ball away, keeping hips elevated.
- Maintain control and stability throughout.
- Repeat for reps without dropping hips.
Coaching Tips
Form Cues
- Heels dig into ball
- Hips stay high
- Knees track over heels
- Core tight
- Slow and controlled
Breathing
Inhale during extension, exhale during curl, and brace core throughout.
Tempo
3-1-2
Range of Motion
Roll ball until knees reach 90 degrees with hips fully extended; extend legs without locking knees or sagging hips.
Safety
Safety Notes
- Stop if knee or back pain occurs
- Use properly inflated ball
- Perform on non-slip surface
- Keep slight knee bend at extension
- Avoid hyperextension in back
- Ensure ball size fits body line
Spotting
Not required; self-supported bodyweight exercise, use wall for ball stability if needed.
Common Mistakes
- Letting hips sag
- Using momentum
- Arching lower back
- Locking knees
- Ball slipping away
When to Avoid
- Acute lower back pain
- Knee joint issues
- Hamstring strains
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master basic glute bridge
- Core stability control
Also known as
Stability Ball Hamstring Curl, Swiss Ball Leg Curl, Exercise Ball Hamstring Curl
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