Legs · Stability Ball
Straight Hip Single Leg Curl on Stability Ball
How to do the straight hip single leg curl on stability ball, 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 on your back with one heel on top of a stability ball and the other leg lifted off the ball. Raise your hips so your body forms a straight line, then bend the working knee to roll the ball toward your glutes, keeping your hips up and level. Straighten the leg to roll the ball back out under control.
- 1Feel your hamstring curl the ball in toward you
- 2Keep your hips lifted and level the whole time
- 3Feel your glute help hold the bridge as you curl
Common mistakes
- Don't let your hips drop as you roll the ball
- Avoid rushing; the ball wobbles, so move slow
- Don't let your working hip rotate or tilt to one side
Muscles worked
The straight hip single leg curl on stability ball mainly works the hamstrings and glutes, with the lower abs, lower back, obliques, and calves assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower AbsSupport
- Lower BackSupport
- ObliquesSupport
- CalvesSupport
- Upper AbsMinor
- QuadsMinor
- AdductorsMinor
Kovo programs the straight hip single leg curl on stability ball 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.