Ball Leg Curl

A beginner strength exercise for the hamstrings, calves and glutes, done with an exercise ball.

Movement guide

Ball Leg Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredExercise ball

Muscle focusHamstrings · Calves · Glutes

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Ball Leg CurlBeginner · Exercise ball

Beginner grade (source-assigned).

Harder option

Slider hamstring curl demonstrated on the 3D figure

3D demoSlider hamstring curlIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Calves, Glutes.

Equipment

Exercise ball

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Full Nordic curl demonstrated on the 3D figure

3D demoFull Nordic curlExpert · An anchor point

Nordic curl demonstrated on the 3D figure

3D demoNordic curlAdvanced · An anchor point

Machine leg curl demonstrated on the 3D figure

3D demoMachine leg curlBeginner · Strength machine

Seated Band Hamstring Curl demonstrated on the 3D figure

3D demoSeated Band Hamstring CurlBeginner · Other / check instructions + A bench or box

Seated Leg Curl demonstrated on the 3D figure

3D demoSeated Leg CurlBeginner · Strength machine

Standing Leg Curl demonstrated on the 3D figure

3D demoStanding Leg CurlBeginner · Strength machine

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Questions people ask

What muscles does the Ball Leg Curl work?

Mainly the hamstrings, with help from the calves and glutes.

What equipment do I need for the Ball Leg Curl?

Exercise ball.

Is the Ball Leg Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Slider hamstring curl.

How do I make the Ball Leg Curl harder?

Progress to the Slider hamstring curl, or add load, range or slower lowering once your form is solid.