Legs · Stability Ball
Exercise Ball Leg Curl
How to do the exercise ball leg curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie face-down with your heels resting on top of a stability ball and your body in a straight line. Bridge your hips up, then bend your knees to roll the ball toward your glutes, squeezing your hamstrings. Roll it back out slowly under control.
- 1Feel your hamstrings working to curl the ball in toward you
- 2Keep your hips lifted so your glutes stay engaged the whole set
- 3Pull the ball in fully and return slowly to feel the stretch
Common mistakes
- Don't let your hips drop toward the floor between reps
- Avoid rushing the roll-out; control the ball back out
- Don't let the ball wobble side to side, keep it tracking straight
Muscles worked
The exercise ball leg curl mainly works the hamstrings, with the calves and glutes assisting.
- HamstringsPrimary
- CalvesSupport
- GlutesSupport
- QuadsMinor
Kovo programs the exercise ball leg curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.