Exercise guide
Stability Ball Hamstring Curl
The Stability Ball Hamstring Curl combines a bridge with repeated knee flexion. The hamstrings roll the ball inward while the glutes and calves help stabilize the hips and feet.
Training context
How the Stability Ball Curl Differs
The moving ball creates more balance demand than a machine leg curl. The hips must remain supported while the knees bend and straighten.
Begin with a two-leg bridge hold or short curl range when the ball feels unstable. Use a clear floor area and a properly inflated ball.
Technique overview
Keep the hips lifted as the ball moves
Lie on the back with both heels centered on the ball and raise the hips into a bridge. Bend the knees to roll the ball toward the body without allowing the hips to drop or rotate. Pause briefly, extend the legs slowly, and lower the hips only after the set is complete.
Treat this as an overview and use a range, pace, and setup you can control.