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Ball Leg Curl, starting position 
Ball Leg Curl, finishing position
StrengthbeginnerExercise Ball
Ball Leg Curl
Primary
Hamstrings
Secondary
Calves, Glutes
Equipment
Exercise Ball
Level
beginner
Ball Leg Curl demonstration
How to Perform
- 1Begin on the floor laying on your back with your feet on top of the ball.
- 2Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- 3Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- 4Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- 5After a brief pause, return to the starting position.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
Muscles Worked
Front
Back
HamstringsCalvesGlutes
Exercise Details
- Category
- Strength
- Force
- pull
- Mechanic
- isolation
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Ball Leg Curl work?
Ball Leg Curl primarily targets the Hamstrings. It also works the Calves, Glutes as secondary muscles.
What equipment do I need for Ball Leg Curl?
Ball Leg Curl requires Exercise Ball.
Is Ball Leg Curl suitable for beginners?
Yes, Ball Leg Curl is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Ball Leg Curl
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.