VideoBall Leg Curl
Learn how to do ball leg curl with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do ball leg curl
- Begin on the floor laying on your back with your feet on top of the ball.
- Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- After a brief pause, return to the starting position.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do ball leg curl?
Begin on the floor laying on your back with your feet on top of the ball. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
What muscles does ball leg curl work?
Ball Leg Curl primarily trains the hamstrings. The exact demand depends on your setup, range, and chosen load.
What is the best technique for ball leg curl?
Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.
What can I do instead of ball leg curl?
Related options include Leg Curl, Seated Leg Curl, Slider Leg Curl. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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