Exercise ball leg curl

The exercise ball leg curl is an exercise targeting the hamstrings. In particular, it targets the knee flexion function of the hamstrings, as opposed to deadlift variations, which target the other hamstring function, hip flexion. Many lifters opt for this exercise when they don't have access to a lying leg curl machine, but it is worth considering even if you already do machine curls.


  1. Builds muscle and strength in the hamstrings
  2. Glutes and core also need to work to keep this move stable
  3. Great substitute for the lying leg curl machine
  4. Excellent high-rep burnout for leg day

Exercise ball leg curl Images


Exercise ball leg curl Instructions

Exercise ball leg curl muscle diagram
  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.