Leg Curl With Ball
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The Leg Curl With Ball is a bodyweight exercise performed lying supine with heels on a stability ball, curling the hips upward by flexing the knees to roll the ball toward the glutes before extending back out. Its primary purpose is to build strength and stability in the posterior thighs, particularly the hamstrings, while engaging the glutes and core. Ideal for beginners to advanced athletes seeking lower-body posterior chain development without equipment, it enhances hamstring power for sports and injury prevention.
How to Perform Leg Curl With Ball
- 1Lie on your back on the floor with knees bent and feet flexed so heels point toward the ceiling, positioning a medium-sized exercise ball between your ankles and calves (squeeze lightly to secure it).
- 2Extend your arms out to the sides at shoulder height for stability, with palms facing up.
- 3Engage your core and press your lower back into the floor, then lift your hips slightly off the ground to form a straight line from shoulders to heels (glute bridge position).
- 4Inhale to prepare, then exhale as you slowly curl the ball toward your glutes by bending your knees and pulling your heels toward your hips.
- 5Pause briefly at the top when heels are near your glutes, squeezing your hamstrings.
- 6Inhale as you slowly extend your legs to roll the ball back out to the starting position, keeping hips elevated.
- 7Repeat for desired reps, then lower your hips to the floor to rest.
- 8Key form tips: Keep hips lifted and core tight throughout to avoid arching your lower back; move slowly to control the ball and maximize hamstring engagement. Common mistakes: Letting hips sag, using momentum instead of hamstrings, or allowing the ball to slip.
