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Stability Ball Leg Curl

The Stability Ball Leg Curl is a bodyweight exercise that trains the back of the legs while challenging control and lower-body stability.

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Stability Ball Leg Curl

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Published: Apr 22, 2025 · Updated: Apr 6, 2026

Muscles Worked: Stability Ball Leg Curl

The Stability Ball Leg Curl mainly works your hamstrings by making them bend your knees and pull the ball toward you. Your glutes help keep your hips lifted, which stops the move from turning into just a loose ball roll. Your legs also have to stay steady because the ball shifts under you, so the back of your thighs stay under tension the whole rep. If you do it right, you should feel a strong squeeze in the hamstrings without your lower back taking over, and hamstring-focused curl variations are known to create high hamstring activation (McAllister et al., 2014).

Primary

Hamstrings

Secondary

Glutes

Technique and form

How to perform the Stability Ball Leg Curl

Lie on your back with your legs extended and heels on the stability ball, arms at your sides with palms facing down.
Engage your core by drawing your navel toward your spine and press your arms firmly into the floor for stability.
Exhale as you bend your knees, rolling the ball toward your body by contracting your hamstrings and lifting your hips slightly off the floor.
Continue pulling the ball inward until your feet are flat on the ball and your knees are bent at approximately 90 degrees, maintaining a neutral spine position.
Hold the contracted position for a moment while keeping your glutes engaged and your hips elevated slightly off the ground.
Inhale as you slowly straighten your legs, controlling the ball's movement away from your body without letting your hips drop.
Extend your legs completely while maintaining tension in your hamstrings and keeping your lower back pressed into the floor.
Perform the prescribed number of repetitions while maintaining a controlled tempo throughout the entire movement.

Important information

Keep your head, shoulders, and upper back in contact with the floor throughout the entire exercise to protect your neck and spine.
Avoid lifting your hips too high off the floor, as this shifts emphasis away from the hamstrings and can strain your lower back.
If you find the exercise too challenging, start with your knees bent at a 90-degree angle rather than fully extended.
Focus on moving the ball with your hamstrings rather than pushing with your feet to maximize muscle engagement.

Is the Stability Ball Leg Curl good for muscle growth?

Yes. The Stability Ball Leg Curl can help build your hamstrings because it trains knee flexion directly while forcing you to keep your hips up, which keeps the back of your thighs working hard through the set. Hamstring curl patterns are consistently among the better options for hamstring activation, which is a good reason to consider them in a muscle-building plan (Bourne et al., 2017).

Direct hamstring tension — This exercise does not spread the work across a lot of muscles. The hamstrings are the main driver, so it is a strong choice when bigger compound lifts are not giving the back of your thighs enough direct work.
Harder than it looks at full extension — The rep gets toughest when your legs are straighter and your hips must stay high. Training hamstrings in longer positions has been shown to support more muscle growth than only training them in shorter positions in hamstring training research (Maeo et al., 2021).
Built-in glute support — Keeping the hips up brings the glutes into the exercise, which helps you hold a solid bridge position and keeps tension where you want it instead of letting your lower back sag. That makes it a useful partner to moves like the romanian deadlift, which train the same area in a different way.
Great low-load hamstring work — Because the ball is unstable, even bodyweight reps can feel challenging. That makes it a smart option for home training, deload weeks, or adding extra hamstring volume after heavier work like the resistance-band-leg-curl.

Programming for muscle growth

Do 3-4 sets of 8-15 reps with 60-90 seconds rest. Train it 1-3 times per week depending on how much hamstring work you already do. Use the lower end of the rep range if you can keep your hips high and the ball under control, and use the higher end if you need more time under tension with bodyweight alone.

Alternative Exercises

Resistance Band Leg Curl

The Resistance Band Leg Curl is a lower-body exercise that builds hamstring strength using controlled knee flexion and constant tension.

Bodyweight Full Squat With Overhead Press

The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.

Bent Knee Glute Kickback

The Bent Knee Glute Kickback is an isolation exercise that targets the glutes and helps improve hip control and muscle activation.

Banded Hip Thrusts

Banded Hip Thrusts are a lower-body strength exercise that builds glute power and tension through band resistance.

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FAQ - Stability Ball Leg Curl

What muscles does the Stability Ball Leg Curl target?

The Stability Ball Leg Curl primarily targets the hamstrings and glutes while also engaging the calves and core stabilizers. Your lower back and hip stabilizers also work isometrically to maintain proper position throughout the movement.

How can I make the Stability Ball Leg Curl easier or more challenging?

For an easier version, keep the ball closer to your hips and perform partial range of motion curls. To increase difficulty, position the ball further from your body, extend your arms out to the sides rather than using them for support, or progress to single-leg variations.

Is this exercise safe for people with knee or lower back issues?

The Stability Ball Leg Curl is generally considered lower-impact than loaded hamstring exercises like deadlifts, making it suitable for many rehabilitation programs. However, those with specific knee injuries or acute lower back pain should consult a physical therapist before attempting this movement.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How often should I include Exercise Ball Leg Curls in my training routine?

For optimal hamstring development, incorporate Exercise Ball Leg Curls 1-2 times weekly with 3-4 sets of 10-15 repetitions. Allow 48-72 hours between hamstring-focused workouts for proper recovery, especially if you're also performing other posterior chain exercises like deadlifts or Romanian deadlifts.

Workouts with Stability Ball Leg Curl

Hamstring workouts

Hamstring workouts focus on the powerful muscles along the back of your thighs, which are key for running, jumping, and lifting. These workouts combine hip-dominant movements like Romanian deadlifts with knee-dominant exercises like leg curls to target the full length of the muscle. Strong hamstrings help prevent injuries, improve posture, and increase power in both sports and everyday movements. Whether you're training for speed, stability, or size, developing your hamstrings is essential for lower body performance.