Exercise Ball Leg Curl
Strengthen hamstrings & glutes! The Exercise Ball Leg Curl is a challenging move to build lower body strength and stability.
The Exercise Ball Leg Curl is a compound exercise that mainly works the hamstrings, with help from the glutes & hips, calves / shins and core. You'll need: exercise ball.
Required Equipment
Exercise Ball Leg Curl Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
Exercise Ball Leg Curl Variations and Alternatives
How to do the Exercise Ball Leg Curl
Start by laying flat on your back on the floor, arms by your sides, with your heels on top of an exercise ball. Your legs should be straight.
Push your hips upwards, forming a straight line from your shoulders to your ankles, engaging your core and glutes.
While keeping your hips elevated, bend your knees and roll the ball towards you, bringing your heels close to your glutes. Your hips should remain lifted throughout the movement.
Slowly straighten your legs, rolling the ball back to the starting position while maintaining a tight core and elevated hips.
Repeat the leg curl for the desired number of repetitions and sets. Ensure to keep the movement controlled and steady, focusing on using your hamstring muscles to perform the curl.
Make sure to use a ball size that is appropriate for your height and adjust the difficulty by changing the distance your feet are from your body when you start the exercise. The closer the ball is to your body, the less challenging the exercise may be.
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Exercise Ball Leg Curl FAQs
What muscles does the Exercise Ball Leg Curl work?
The Exercise Ball Leg Curl mainly works the hamstrings, with help from the glutes & hips, calves / shins and core. The main muscles are the hamstrings.
What equipment do you need for the Exercise Ball Leg Curl?
Exercise ball.
Is the Exercise Ball Leg Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Exercise Ball Leg Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Exercise Ball Leg Curl variations and alternatives?
Similar exercises include the Assisted Partial-Range Nordic Partner Curl, Band Standing Leg Curl, Alternating Bodyweight Lying Leg Curl and Bodyweight Lying Leg Curl.
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