Ball Leg Curl

A hamstring-focused exercise where you pull an exercise ball toward your body while lying on your back, engaging the posterior chain.

Instructions

1. Begin lying on your back on a padded floor.
2. Place your feet on top of an exercise ball with your legs extended.
3. Position the ball so your ankles are placed on top of it.
4. Place your arms along your sides with palms down for support.
5. Raise your hips off the ground by pressing through your shoulders and feet.
6. Maintain your hip elevation throughout the movement.
7. Flex your knees and pull the ball toward your body by rolling it closer.
8. Extend your legs back to the starting position with control.

Tips

• Maintain elevated hips throughout—do not let them sag during the movement.
• Focus on pulling the ball with your hamstrings, not your arms or hips.
• Keep the movement controlled and avoid momentum at the bottom position.
• This exercise develops excellent hamstring and glute strength.
• Your shoulders and upper back should remain in contact with the floor throughout.
• Perform 2-3 sets of 10-15 reps for optimal hamstring development.