Ball Leg Curl

How to do it

1. Lie on your back and rest your heels on top of an exercise ball, legs straight.
2. Lift your hips so your body is in a straight line from shoulders to heels.
3. Keeping your hips up, pull the ball toward you by bending your knees.
4. Squeeze your hamstrings, then straighten your legs slowly.
5. The moment your hips drop, the hamstrings stop working - stop the set there.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Seated Leg Curl, it loads Glutes 45 points higher, Abs 30 points higher, Hamstrings 15 points lower. It needs Exercise ball where the other uses Machines. Compared with the Romanian Deadlift, it loads Lower back / erectors 70 points lower, Abs 30 points higher, Forearms 30 points lower. It needs Exercise ball where the other uses Barbell.

Other ways to train this

• Seated Leg Curl Machines
• Lying Leg Curl Machines
• TRX Hamstring Curl Suspension trainerIntermediate
• Banded Standing Leg Curl Resistance bands

Other exercises for the Hamstrings

• Romanian Deadlift 90% BarbellIntermediate
• Dumbbell Romanian Deadlift 90% DumbbellsIntermediate
• Smith Machine RDL 90% Smith machine
• Stiff-Leg Deadlift 90% BarbellProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.