Ball Leg Curl

Ball Leg Curl is a beginner-level isolation in the strength category that primarily works the hamstrings. It also recruits the calves and glutes. It is performed with exercise ball.

How to do it

1. 1Begin on the floor laying on your back with your feet on top of the ball.
2. 2Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
3. 3Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
4. 4Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
5. 5After a brief pause, return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.