Ball leg curl
Challenger
2 x
- 1 kg 		3 x
- 1 kg
20 s 20 s
Instructions

The stability ball leg curl is an exercise that primarily targets the hamstrings and glutes while also engaging the core for stability. Here's how to perform a stability ball leg curl with proper form:

Setup:

  1. Place an exercise or stability ball on the floor.

  2. Lie on your back with your arms by your sides.

  3. Bend your knees and place your heels on top of the stability ball. Your feet should be hip-width apart, and your toes should be pointing forward.

Execution: 4. Engage your core to stabilize your lower back. Your body should form a straight line from your head to your heels.

  1. Push your hips upward toward the ceiling while keeping your feet on the ball. This will create a bridge position with your body.

  2. With your hips in the bridge position, exhale and slowly bend your knees, rolling the ball toward your glutes. Keep your hips lifted throughout the movement.

  3. Continue rolling the ball in as far as you can while maintaining good form and without letting your hips drop.

Full Contraction: 8. At the fully contracted position, where your feet are close to your glutes, pause for a moment to feel the contraction in your hamstrings and glutes.

Return to Starting Position: 9. Inhale and reverse the movement by extending your legs, rolling the ball away from your glutes, and returning to the bridge position.

  1. Lower your hips and return to the starting position with your feet on the ball.

Repeat:

Body Parts
Back
Leg
Hamstrings
Glutes
Calf Muscle
Lower Body
Equipment's

Exercise ball

  1. Maintain Proper Form: Focus on maintaining a straight line from your head to your heels in the bridge position. Avoid overarching or rounding your lower back.

  2. Engage Your Core: Keep your core muscles engaged to support your lower back and stabilize your body throughout the movement.

  3. Control the Ball: Perform the movement slowly and with control to avoid jerking or rolling the ball too quickly.

  4. Heel Placement: Ensure that your heels remain on the ball throughout the exercise, and your feet stay hip-width apart.

  5. Breathe: Inhale as you roll the ball away and exhale as you curl it in.

  6. Start with a Light Ball: If you're new to this exercise, consider starting with a smaller stability ball, as it may be more manageable for beginners.

  7. Variation: To make the exercise more challenging, you can perform it with one leg at a time by extending one leg in the air while curling the ball with the other.