Reps Only exercise

Stability Ball Hamstring Curl form, muscles worked, and workout tracking

The stability ball hamstring curl is a bodyweight leg curl performed from a glute bridge with the heels on an exercise ball, forcing the hamstrings to flex the knees while the glutes and core hold the hips extended. Lifters use it to train the hamstrings in both their knee-flexion and hip-extension roles simultaneously, making it a valuable tool for posterior-chain stability, knee health, and hamstring-injury prevention.

Stability Ball Hamstring Curl illustration

How to do Stability Ball Hamstring Curl

  1. 1Lie on your back with your heels and lower calves on a stability ball, arms flat on the floor at your sides.
  2. 2Brace your core and squeeze your glutes to lift your hips into a straight line from shoulders to heels.
  3. 3Exhale as you dig your heels into the ball and curl it toward your glutes, keeping your hips high throughout.
  4. 4Do not let your hips sag or your knees drift apart as the ball rolls in.
  5. 5Inhale as you slowly extend your legs back to the start while holding the bridge, and lower your hips only after the set is finished.

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Track Stability Ball Hamstring Curl in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.