Ball Leg Curl

How to do the Ball Leg Curl

1. Begin on the floor laying on your back with your feet on top of the ball.
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. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
5. After a brief pause, return to the starting position.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes
Equipment	exercise ball
Difficulty	beginner
Type	isolation

No exercise ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Floor Glute-Ham Raise Bodyweight Natural Glute Ham Raise Bodyweight Dumbbell Clean Dumbbell Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell

Harder than the Ball Leg Curl

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Ball Leg Curl with

Opposing quads work — alternate sets without extra rest.

Cable Hip Adduction quads Leg Extensions quads Single-Leg Leg Extension quads Barbell Side Split Squat quads

Common questions

What muscles does the Ball Leg Curl work?

The Ball Leg Curl primarily works the hamstrings, with the calves and glutes as secondary movers. Floor Glute-Ham Raise, Platform Hamstring Slides, and Alternating Hang Clean train the same muscle, across 8 equipment types.

What equipment do you need for the Ball Leg Curl?

An Exercise Ball. Without an exercise ball, Floor Glute-Ham Raise, Natural Glute Ham Raise, and Dumbbell Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Ball Leg Curl suitable for beginners?

Yes, the Ball Leg Curl is rated beginner. Split Snatch, Reverse Band Sumo Deadlift, and Power Snatch are the progressions from here.

Where should the Ball Leg Curl go in a workout?

Late — the Ball Leg Curl is isolation work, so it follows your compounds. Supersetting it with Cable Hip Adduction and Leg Extensions cuts session time without extra rest.

Similar exercises

Floor Glute-Ham Raise Bodyweight Platform Hamstring Slides Other Equipment Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Kettlebell Dead Clean Kettlebell