Stability Ball Leg Curl

Muscles worked by the Stability Ball Leg Curl

Primary

HamstringsHamstring Muscles

Secondary

CalvesGastrocnemiusGlutesGluteus Maximus

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

Stability Ball

Also called: swiss ball, exercise ball, yoga ball, physio ball, gym ball, balance ball.

How to do the Stability Ball Leg Curl

1. Lie face-up on the floor with your heels and lower calves on top of a stability ball, arms out for balance.
2. Press through the heels to raise your hips into a straight line from shoulders to ankles.
3. Keeping the hips up, bend the knees to roll the ball toward your glutes.
4. Extend the legs back out under control without dropping the hips.
5. Complete all reps, then lower the hips and step off the ball.

Form tips

• Hips stay up for the whole set — this is a combo bridge plus curl.
• Start with both feet; progress to single-leg when it becomes easy.

At a glance

Stability Ball Leg Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Lying Leg Curl
• Nordic Hamstring Curl
• Seated Leg Curl
• Single Leg Lying Leg Curl
• TRX Hamstring Curl
• Banded Good Morning
• Banded Hamstring Stretch
• Banded Romanian Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ball-leg-curl",
  "name_en": "Stability Ball Leg Curl",
  "name_de": "Stability-Ball-Beinbeuger",
  "name_es": "Curl de Piernas con Pelota de Estabilidad",
  "description_en": "A bodyweight hamstring curl using a stability ball, rolling the heels toward the glutes while bridging the hips.",
  "description_de": "Ein Beinbeuger mit dem eigenen Körpergewicht auf einem Gymnastikball – Fersen werden zur Gesäßmuskulatur gerollt, während die Hüften in der Brückenposition bleiben.",
  "description_es": "Un curl de isquiotibiales con el propio peso usando una pelota de estabilidad, rodando los talones hacia los glúteos mientras se eleva la cadera.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "stability_ball",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "gastrocnemius",
    "gluteus_maximus"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day"
  ],
  "variation_group": "leg-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie face-up on the floor with your heels and lower calves on top of a stability ball, arms out for balance.",
    "Press through the heels to raise your hips into a straight line from shoulders to ankles.",
    "Keeping the hips up, bend the knees to roll the ball toward your glutes.",
    "Extend the legs back out under control without dropping the hips.",
    "Complete all reps, then lower the hips and step off the ball."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken, Fersen und Unterschenkel auf dem Gymnasitkball, Arme seitlich zum Ausbalancieren.",
    "Drücke durch die Fersen, um die Hüften in einer geraden Linie von Schultern bis Knöchel anzuheben.",
    "Halte die Hüften oben und beuge die Knie, um den Ball zur Gesäßmuskulatur zu rollen.",
    "Strecke die Beine kontrolliert zurück aus, ohne die Hüften abzusenken.",
    "Absolviere alle Wiederholungen, dann senke die Hüften und steige vom Ball."
  ],
  "instructions_es": [
    "Acuéstate boca arriba en el suelo con los talones y la parte inferior de las pantorrillas sobre la pelota de estabilidad y los brazos estirados para hacer equilibrio.",
    "Presiona con los talones para elevar las caderas formando una línea recta desde los hombros hasta los tobillos.",
    "Manteniendo las caderas arriba, flexiona las rodillas para rodar la pelota hacia los glúteos.",
    "Extiende las piernas de vuelta de forma controlada sin bajar las caderas.",
    "Completa todas las repeticiones, luego baja las caderas y sepárate de la pelota."
  ],
  "tips_en": [
    "Hips stay up for the whole set — this is a combo bridge plus curl.",
    "Start with both feet; progress to single-leg when it becomes easy."
  ],
  "tips_de": [
    "Die Hüften bleiben während des gesamten Satzes oben – das ist eine Kombination aus Brücke und Curl.",
    "Beginne mit beiden Beinen; steigere zur Einbeinvariante, wenn es leicht wird."
  ],
  "tips_es": [
    "Las caderas permanecen arriba durante toda la serie: es una combinación de puente y curl.",
    "Empieza con ambos pies; progresa a una sola pierna cuando se vuelva fácil."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/ball-leg-curl-start.webp",
      "peak": "images/flat/ball-leg-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ball-leg-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.