Stability Ball Leg Curl
Bridge with the heels on a ball and curl it toward the hips to load the hamstrings.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings, Glutes
- Equipment
- Bodyweight
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the hamstrings, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Stability Ball Leg Curl work?
- The Stability Ball Leg Curl mainly works the hamstrings and glutes.
- What equipment do you need for the Stability Ball Leg Curl?
- None: it is a bodyweight exercise.
- How many sets and reps of the Stability Ball Leg Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Stability Ball Leg Curl?
- Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Romanian Deadlift work the same main muscle.
Program it for your clients
Coaches add the Stability Ball Leg Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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