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Ball Leg Curl

The Ball Leg Curl primarily targets your Hamstrings, with support from Calves, Glutes. It requires ball and is best suited to beginner lifters.

Beginner level · Equipment: Ball · Isolation · Pull

Primary muscles: Hamstrings Secondary muscles: Calves, Glutes

How to perform Ball Leg Curl

  1. Step 1. Begin on the floor laying on your back with your feet on top of the ball.
  2. Step 2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
  3. Step 3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  4. Step 4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
  5. Step 5. After a brief pause, return to the starting position.

Frequently asked questions

What are the primary muscles targeted during a ball leg curl?

The exercise primarily targets the hamstrings through knee flexion and hip stabilization. It also engages the glutes and core to maintain a neutral spine throughout the movement.

How can I improve my form and stability during this movement?

Keep your hips elevated and in a straight line from knees to shoulders. Focus on driving your heels into the ball to maintain control and prevent the ball from wobbling.

What is a common mistake to avoid when performing ball leg curls?

Allowing the hips to sag toward the floor is a frequent error that reduces hamstring tension. Avoid using momentum to pull the ball, which shifts the load away from the target muscles.

How should a beginner progress if the standard version is too difficult?

Beginners can start by performing the curl with their hips resting on the floor to focus on the range of motion. Once strength improves, they can practice holding a static bridge before adding the curl.

What is the recommended set and rep range for this exercise?

Perform 3 to 4 sets of 10 to 15 repetitions to focus on muscular endurance and hypertrophy. This exercise is best used as a finisher or accessory movement after heavy compound lifts.

Sample sets & reps for Ball Leg Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

  • 90/90 Hamstring — stretch
  • Alternating Hang Clean — kettlebell
  • Band Good Morning — band
  • Band Good Morning (Pull Through) — band
  • Box Jump (Multiple Response) — box

See all Hamstrings exercises →

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