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Legs (isolation) Bodyweight Intermediate Unilateral Video

How to do the Hamstring Curl Stability Ball (Single Leg)

Primary: Hamstrings · also works Glutes, Calves.

The Hamstring Curl Stability Ball - Single Leg is a strength exercise targeting the hamstrings and glutes. It is performed using a stability ball, which adds an element of instability and enhances core engagement. This exercise is beneficial for improving muscle tone, strength, and balance in the lower body, especially focusing on isolating and strengthening one leg at a time.

Demo video: Hamstring Curl Stability Ball (Single Leg) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie flat on your back with your arms resting at your sides and your heels placed on top of a stability ball.

  2. 2

    Lift your hips off the ground to form a straight line from your shoulders to your feet.

  3. 3

    Lift one leg off the ball and bend the other knee, curling the ball towards your body.

  4. 4

    Slowly return the ball to the starting position by extending your knee.

  5. 5

    Keep your hips elevated throughout the entire movement and then switch legs after completing the reps.

Coaching cues

  • Keep your core engaged and hips lifted to maintain stability.
  • Focus on controlling the movement slowly, especially when lowering the ball.
  • Do not allow your hips to sag or rotate as you perform the curl.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Hamstring Curl Stability Ball (Single Leg) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Sliding Leg CurlBodyweight · beginner Nordic Hamstring CurlBodyweight · advanced Hamstring Curl Stability BallBodyweight · intermediate Banded Hamstring CurlResistance Band · beginner Lying Leg CurlMachine · beginner Seated Leg CurlMachine · beginner

Frequently asked questions

What muscles does the Hamstring Curl Stability Ball (Single Leg) work?

Primary: Hamstrings. Secondary: Hamstrings, Glutes, Calves

How many sets and reps of Hamstring Curl Stability Ball (Single Leg) should I do?

For muscle: 3–4 sets of 8–15 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 (Single Leg)?

Same movement pattern, different equipment: Sliding Leg Curl, Nordic Hamstring Curl, Hamstring Curl Stability Ball, Banded Hamstring Curl, Lying Leg Curl, Seated Leg Curl.

Is the Hamstring Curl Stability Ball (Single Leg) good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.