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Upper Legs · Stability Ball
Exercise Ball Leg Curl
Exercise Ball Leg Curl is an intermediate isolation strength exercise that works the hamstrings (upper legs), with the calves assisting. It needs a stability ball. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Stability Ball
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Calves · Gastrocnemius, Soleus
How to do Exercise Ball Leg Curl
- Lie on your back with your arms at your sides, palms facing down. Place your heels and calves on top of an exercise ball.
- Engage your core and lift your hips off the floor, forming a straight line from your shoulders to your heels. This is your starting position.
- Bend your knees and roll the ball towards your glutes by pulling your heels in. Keep your hips elevated and maintain the straight line from your shoulders to your knees.
- Slowly extend your legs, rolling the ball back to the starting position while keeping your hips lifted. Repeat for the desired number of repetitions.
Form tips
- Use a properly inflated exercise ball to provide stability and ease of movement.
- Move slowly and with control to maximize muscle engagement and prevent injury.
- Focus on steady breathing, exhaling as you curl the ball in and inhaling as you extend your legs.
Exercise Ball Leg Curl alternatives
More hamstrings exercises
Exercise Ball Leg Curl FAQ
What muscles does Exercise Ball Leg Curl work?
Exercise Ball Leg Curl mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The calves work as secondary muscles.
What equipment do you need for Exercise Ball Leg Curl?
You need a stability ball.
How many sets and reps of Exercise Ball Leg Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Exercise Ball Leg Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Exercise Ball Leg Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Exercise Ball Leg Curl?
Other exercises for the hamstrings include Resistance Band Leg Curl, Lying Leg Curl Machine, Suspension Trainer With Grips Leg Curl and Kneeling Leg Curl Machine.
For developers
Use Exercise Ball Leg Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_TDAE4L" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_TDAE4L", "name": "Exercise Ball Leg Curl", "model": "male", "target": "Hamstrings", "equipment": "Stability Ball", "media": { "mp4": "https://…/ex_TDAE4L/mp4-720.mp4?…", "poster": "https://…/ex_TDAE4L/poster.jpg?…" } }