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Hamstrings

Ball Leg Curl

Ball Leg Curl (Start)Ball Leg Curl (End)
LevelBeginnerEquipmentExercise ballMechanicIsolationForcePull

A hamstring curl lying on your back with your heels on a stability ball, rolling the ball toward your hips.

Strength
Primary musclesHamstrings
Secondary musclesCalvesGlutes

Energy burned

≈ 29 kcalFor 3 × 8–12, rest 90s · ≈ 5.1 kcal/min

Estimate range 22–37 kcal (±25 %)

Muscle mass worked17 %
Effort during a set8.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on your back with your calves and heels resting on a stability ball.
  2. 2Rest your arms by your sides and lift your hips off the floor.

How to perform

  1. 1Keep your hips high and bend your knees to roll the ball toward your glutes.
  2. 2Squeeze your hamstrings at the end of the movement.
  3. 3Straighten your legs slowly while keeping your hips lifted.
  4. 4Repeat without lowering your hips.

Alternatives

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More with Exercise ball

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Stretches for Hamstrings

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