Ball hamstring curl
Hamstrings . Glutes
Hips lifted, curl the ball toward you with the heels.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentExercise ball
Also worksHamstrings, Glutes, Core
Recommended3 x 8-12 reps
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A loaded hamstring curl using bodyweight and the rolling ball.
- Setup
- Lie on your back, heels on the ball, lift the hips into a bridge.
- Common mistakes
- Dropping the hips as the ball rolls in.
- Easier
- Curl with both legs and a smaller range.
- Harder
- Slow the return or progress toward one leg.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s