Ball Leg Curl
How to do the Ball Leg Curl
- 1
Begin on the floor laying on your back with your feet on top of the ball.
- 2
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- 3
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- 4
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- 5
After a brief pause, return to the starting position.
How to program the Ball Leg Curl
Sets and reps
As an isolation movement, the Ball Leg Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Ball Leg Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Ball Leg Curl into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Ball Leg Curl work?
The Ball Leg Curl primarily targets the Hamstrings. It also recruits the Calves, Glutes as supporting muscles.
What equipment do I need for the Ball Leg Curl?
You need Exercise Ball. Difficulty level: Beginner.
How many sets and reps of the Ball Leg Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
