Stability-Ball Single-Leg Straight-Hip Curl
Build strength & balance with this intense stability ball exercise! Targets hamstrings & glutes.
The Stability-Ball Single-Leg Straight-Hip Curl mainly works the hamstrings and glutes & hips, with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Stability-Ball Single-Leg Straight-Hip Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
Stability-Ball Single-Leg Straight-Hip Curl Variations and Alternatives
How to do the Stability-Ball Single-Leg Straight-Hip Curl
Straight Leg Single Leg Curl on Stability Ball
Equipment Needed: Stability ball
Starting Position:
Begin by lying on your back on a mat or comfortable surface.
Place your heels on top of the stability ball, with your feet close together and toes pointed.
Your arms should be resting by your sides or bent at the elbows with your hands palm down for support.
Movement Instructions:
Engage your core muscles to stabilize your body.
Lift one leg off the stability ball, maintaining the other leg on the ball.
Slowly bend the knee of the leg on the ball, curling the ball towards your glutes while keeping your hips elevated.
Squeeze your hamstrings and glutes as you pull the ball towards you.
Hold for a second at the top of the movement.
Carefully extend your knee, rolling the ball back out while maintaining elevation in your hips.
Repeat for the desired number of repetitions, then switch legs and perform the same movements on the other side.
Tips:
Keep your upper body flat against the mat; avoid arching your back excessively.
Control the movement to avoid jerking or using momentum.
Start with fewer repetitions if you're a beginner and gradually increase as you gain strength and stability.
Stability-Ball Single-Leg Straight-Hip Curl FAQs
What muscles does the Stability-Ball Single-Leg Straight-Hip Curl work?
The Stability-Ball Single-Leg Straight-Hip Curl mainly works the hamstrings and glutes & hips, with help from the hip abductors (outer thighs) and core. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Stability-Ball Single-Leg Straight-Hip Curl?
None. The Stability-Ball Single-Leg Straight-Hip Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stability-Ball Single-Leg Straight-Hip Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stability-Ball Single-Leg Straight-Hip Curl variations and alternatives?
Similar exercises include the BOSU™ Ball Single-Leg Good-Morning, Dumbbell Bicep Curl with Stability-Ball Overhead Extension, Exercise Ball Hamstring One Legged Diagonal Curl Kick and Exercise Ball Leg Curl.
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