Stability Ball Leg Curl

Stability Ball Leg Curl is a resistance exercise – strength exercise involving Hamstring, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstring, Gluteus maximus
Secondary muscles: Gastrocnemius, Abdominals
Exercise type: Resistance exercise – strength

Exercise technique

Floor position
Lie on your back and place your heels on the ball.
Arms
Spread your palms on the floor for support.
Bridge
Raise your hips to form a line from your shoulders to your heels.
Pull
Use your heels to roll the ball toward your hips.
Top position
Keep your hips raised as your knees bend.
Extend
Roll the ball forward and straighten your legs under control.
Finish
Lower your hips to the floor after the final repetition.

Key technique points

Center both heels on the ball.
Do not drop your hips during the pull.
Do not try to catch the ball with your toes.
Do not overarch your lower back at the top.
Correct any sideways drift of the ball.
Extend more slowly than you pull.

Common mistakes

Dropping the hips

The movement changes from a bridge into a simple ball pull.

Letting the ball drift sideways

The two legs pull unevenly.

Kicking or bouncing the ball

This creates momentum instead of a controlled roll.

Lifting through the lower back

Spinal movement replaces hip extension.

Separating the knees

The directions of pressure on the ball diverge.

Lifting the arms

For a beginner, this unnecessarily reduces the base of support.

Frequently asked questions