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Ball Leg Curl

IntermediateStrengthTier T3

Lie on your back with your ankles on top of an exercise ball. Raise your hips off the floor. Bend your knees to roll the ball in, pause briefly, then extend your legs to roll it back out.

Targets: Knee
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

stability_ball

Home Options

  • stability ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie supine with the legs extended and the ankles on top of the ball.
  • Raise the hips to the bridge before curling.
  1. She lies supine, legs extended, ankles resting on top of the exercise ball, arms at her sides.

    Step 1 of 5

    Lie supine with the legs extended and the ankles resting on top of the exercise ball.

  2. Her hips are raised into a straight bridge, her weight carried on her shoulder blades and her feet on the ball, legs extended.

    Step 2 of 5

    Raise the hips off the floor, weight on the shoulder blades and the feet on the ball.

  3. Her knees are flexed and the ball has rolled in close under her feet, her hips still raised, at the curled peak.

    Step 3 of 5

    Flex the knees to pull the ball as close as possible, contracting the hamstrings, then pause.

  4. She is extending her legs back out, the ball rolling away under her feet, hips still raised toward the starting bridge.

    Step 4 of 5

    After the brief pause, extend the legs to roll the ball back out to the starting position.

  5. She lies supine, legs extended, ankles resting on top of the exercise ball, arms at her sides.

    Step 5 of 5

    Lie supine with the legs extended and the ankles resting on top of the exercise ball.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.