Ball Leg Curl
How to do the Ball Leg Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes
Exercise Ball
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.
Log it, see it on your body.
Every Ball Leg Curl set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
More hamstrings exercises
Ball Leg Curl: common questions
What muscles does the Ball Leg Curl work?
The Ball Leg Curl primarily works the Hamstrings. It also recruits the Calves and Glutes as supporting muscles.
Is the Ball Leg Curl suitable for beginners?
Yes. The Ball Leg Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Ball Leg Curl?
To do the Ball Leg Curl you'll need an exercise ball.
Is the Ball Leg Curl a compound or isolation exercise?
The Ball Leg Curl is an isolation exercise, it targets the hamstrings through a single joint, which makes it useful for focused, targeted work.
How do I do the Ball Leg Curl with correct form?
Begin on the floor laying on your back with your feet on top of the ball. Follow the full step-by-step above for the complete movement.
Log your Ball Leg Curl sets, free.
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