- Hamstrings
- Stability ball
- Intermediate
Stability ball leg curl
The stability ball leg curl works your hamstrings, with your glutes, calves, and abs and core helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps.
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We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1Hips up the whole time
- Tip 2Pull with your heels
- Tip 3Arms wide on the floor
Where you should feel it
In your hamstrings, which bend your knees, and your glutes, which hold your hips up. If you feel it more in your lower back, lower your hips a little and brace your abs.
- Main muscles
- Semitendinosus and semimembranosus and biceps femoris
- Also working
- Gluteus maximus, gastrocnemius, and transversus abdominis
How to do it
Lie on your back on the mat with your heels on the ball, legs straight and arms out on the floor, palms down.
Lift your hips until your body is straight from shoulders to heels.
Keeping your hips up, bend your knees and roll the ball toward your glutes with your heels.
Straighten your legs slowly to roll the ball back without letting your hips drop. Repeat without resting your hips on the floor.
Common mistakes
Mistake
Your hips drop as the ball rolls back out.
How to fix it
Squeeze your glutes and keep your hips high on the way back. If you can't, only roll the ball halfway out.
Mistake
The ball wobbles off to the side.
How to fix it
Set both heels in the middle of the ball and spread your arms wider on the floor for more support.
Mistake
Arching your lower back to lift your hips higher.
How to fix it
Lift until your body is straight, no higher. Ribs down and glutes squeezed.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 8 to 12 | 3 | 60 to 120 s |
| Muscle and definition | 2 to 4 | 12 to 20 | 1 to 3 | 45 to 90 s |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Sliders or a towel
Your heels slide along the floor instead of rolling a ball. Good for home.
Lying leg curl
Lying face down, with the machine's load, easy to increase.
Single-leg
One heel on the ball and the other leg in the air. Much harder; only once you own the two-leg version.
At home or with more support
At home: towel slider leg curl
On a smooth floor, heels on a towel or in socks, lift your hips and bend your knees, sliding your feet toward your glutes.
Prefer more stability? Lying leg curl
Prefer no balance work? On the lying leg curl, face down and fully supported, you bend your knees against the roller.
Taken? Swap it for one of these
They work the same main muscle.
Slider leg curl
Hamstrings · Sliders or towel
IntermediateLying leg curl
Hamstrings · Machine
BeginnerSeated leg curl
Hamstrings · Machine
Beginner
Keep exploring
Hamstrings
18 exercises
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Exercise choice
Maeo S, Huang M, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026