Ball Leg Curl

A beginner strength exercise for the hamstrings, done with a exercise ball.

Main muscles: Hamstrings
Also works: Calves and Glutes
Equipment: Exercise ball
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Ball Leg Curl

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Ball Leg Curl

Questions

What muscles does the Ball Leg Curl work?

Mainly the hamstrings, with the calves and glutes helping.

Is the Ball Leg Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Ball Leg Curl?

Good alternatives that train the hamstrings: Lying Leg Curls, Platform Hamstring Slides, Prone Manual Hamstring or Seated Band Hamstring Curl.

How many sets and reps of the Ball Leg Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).