Stability-Ball Hamstring Curl
Sculpt your hamstrings and fire up your glutes with this challenging stability-ball curl. It’s an elite functional movement designed to build posterior chain strength and core stability.
The Stability-Ball Hamstring Curl is a compound exercise that mainly works the hamstrings, with help from the glutes & hips, core and calves / shins. You'll need: exercise ball.
Required Equipment
Stability-Ball Hamstring Curl Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis); Upper Calf (gastrocnemius)
How to do the Stability-Ball Hamstring Curl
Setup
Lie flat on your back on a mat with your arms extended at your sides for stability. Place your heels and lower calves on top of a stability ball, keeping your legs straight.
Execution
Lift Hips: Engage your glutes to lift your hips off the floor, creating a straight line from your shoulders to your heels.
Curl: While maintaining the elevated hip position, bend your knees and use your heels to roll the ball toward your glutes.
Return: Slowly extend your legs, rolling the ball back out to the starting position while keeping your hips elevated.
Repeat: Maintain control throughout the movement, ensuring your hips do not sag or drop toward the floor.
Stability-Ball Hamstring Curl FAQs
What muscles does the Stability-Ball Hamstring Curl work?
The Stability-Ball Hamstring Curl mainly works the hamstrings, with help from the glutes & hips, core and calves / shins. The main muscles are the hamstrings.
What equipment do you need for the Stability-Ball Hamstring Curl?
Exercise ball.
Is the Stability-Ball Hamstring 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 Stability-Ball Hamstring Curl go on?
It belongs on leg day in a push/pull/legs routine.
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