Exercise guide
Ball Leg Curl
The Ball Leg Curl is a bodyweight hamstring exercise performed with the heels or ankles on an exercise ball. You raise the hips, bend the knees to roll the ball toward you, and then extend the legs again. The hamstrings perform most of the curling work while the glutes and calves help stabilize the body.
Training context
Using the Ball Leg Curl in a workout
The Ball Leg Curl can be used as direct hamstring work in a lower-body session or as part of a bodyweight routine. The unstable ball also requires more control than a machine leg curl.
The exercise becomes harder when the hips stay fully raised and the ball moves through a longer range. A shorter curl or a brief hip reset between repetitions can make it more manageable.
Technique overview
Keep the hips raised during the curl
Lie on your back with your ankles on the ball and lift your hips until the body forms a straight line from shoulders to heels. Bend the knees and pull the ball toward you while keeping the hips elevated. Pause briefly, then extend the legs slowly. Avoid letting the hips drop or allowing the ball to roll unevenly between the feet.
Treat this as an overview and use a range, pace, and setup you can control.