GymPlan AIBall Leg Curl
Ball Leg Curl is a beginner isolation exercise that mainly works your hamstrings, with help from your calves and glutes.
How to do the ball leg curl
- Begin on the floor laying on your back with your feet on top of the ball.
- Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- After a brief pause, return to the starting position.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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What muscles does the ball leg curl work?
It mainly works your hamstrings; your calves and glutes assist.
How many sets and reps of ball leg curl should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the ball leg curl good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.