Ball Leg Curl
Ball Leg Curl is a strength – resistance exercise exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gluteus maximus, Gastrocnemius, Abdominals
- Exercise type
- Strength – resistance exercise
Exercise technique
- Ball distance
Set the ball where your ankles rest on top with legs extended.
- Lie down
Rest your shoulder blades on the floor.
- Bridge preparation
Spread your arms to your sides and lift your pelvis.
- Roll inward
Bend your knees to bring the ball toward your hips.
- Hip alignment
Maintain the connection between thighs and torso as you pull.
- Roll outward
Extend your knees to roll the ball forward.
- Finish
Once the ball is back at the extended position, lower your hips.
Key technique points
- Do not load your head.
- Center the ball beneath your ankles.
- Keep your hips up as your knees extend.
- Do not push the ball sideways with your calf.
- Pause briefly at the end of the curl.
- Keep the floor beneath the ball clear.
Common mistakes
Supporting on the head
Upper contact shifts from the shoulders to the neck.
Ball drifting diagonally
The legs produce force in different directions.
Bridge collapse
Hip support is lost.
Hitting the ball with the feet
This interrupts smooth rolling.
Extending at full speed
Hamstring braking is lost.
Rising through the lower back
Hip extension is completed through spinal arching.
Frequently asked questions
Ball Leg Curl: why is “Supporting on the head” a mistake?
Upper contact shifts from the shoulders to the neck.
Ball Leg Curl: why is “Ball drifting diagonally” a mistake?
The legs produce force in different directions.
Ball Leg Curl: why is “Bridge collapse” a mistake?
Hip support is lost.
Ball Leg Curl: why is “Hitting the ball with the feet” a mistake?
This interrupts smooth rolling.
Ball Leg Curl: why is “Extending at full speed” a mistake?
Hamstring braking is lost.
Ball Leg Curl: why is “Rising through the lower back” a mistake?
Hip extension is completed through spinal arching.
What should I focus on when doing Ball Leg Curl?
Do not load your head. Center the ball beneath your ankles. Keep your hips up as your knees extend. Do not push the ball sideways with your calf. Pause briefly at the end of the curl. Keep the floor beneath the ball clear.
Related exercises
- 45-degree Back Extension
- Back Squat
- Banded Lateral Walk
- Barbell Hip Thrust
- Bodyweight Forward Lunge
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.