How to do the Hamstring Curl Stability Ball
Primary: Hamstrings · also works Glutes, Lower Back, Calves.
Hamstring curls using a stability ball are a great way to isolate and strengthen the hamstring muscles. This exercise requires balance and control, making it effective for activating the muscle fibers more deeply than some other hamstring exercises. It also engages the glutes and lower back, providing a comprehensive lower body workout that is beneficial for both strength and stability.
Step by step
- 1
Start by lying on your back with your arms at your sides, palms facing down.
- 2
Place your heels on the stability ball, legs extended, and lift your hips off the ground to form a straight line from your shoulders to your heels.
- 3
Bend your knees and roll the ball toward your glutes by contracting your hamstrings, while keeping your hips elevated.
- 4
Slowly extend your legs to roll the ball back to the starting position, maintaining control throughout the movement.
- 5
Repeat for the desired number of repetitions.
Coaching cues
- Keep your core engaged to maintain stability and balance.
- Ensure your hips remain elevated throughout the exercise to maximize hamstring activation.
- Perform the movement slowly and with control to prevent any bouncing or jerky motions.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Hamstring Curl Stability Ball alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hamstring Curl Stability Ball work?
Primary: Hamstrings. Secondary: Hamstrings, Glutes, Lower Back, Calves
How many sets and reps of Hamstring Curl Stability Ball should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hamstring Curl Stability Ball?
Same movement pattern, different equipment: Sliding Leg Curl, Nordic Hamstring Curl, Hamstring Curl Stability Ball (Single Leg), Banded Hamstring Curl, Lying Leg Curl, Seated Leg Curl.
Is the Hamstring Curl Stability Ball good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.