Exercises / Thigh & knee
Stability-ball hamstring curl
- Strength
- Thigh & knee
- Stability ball
Keep the hips lifted while drawing the ball toward the buttocks with the heels.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary.
How much
Common starting dose: 5-8 slow repetitions, 2 sets.
Start: Supine, heels on ball
Steps
- Lie on the back with heels on the ball and lift into a bridge.
- Bend the knees to roll the ball toward the body.
- Straighten the knees slowly while keeping the hips lifted.
Cues
- Keep hips level
- Control the return
Common mistakes
- Dropping the pelvis
- Rolling the ball sideways
- Moving too fast
Used for
- Hamstring strengthening
- Bridge progression
Take care (2)
- Use a nonslip ball and clear space around it.
- Keep support nearby if balance is uncertain.
Evidence (1)
- Ball leg curls elicited hamstring activity in ten female athletes; Nordic curls produced greater activation at some knee angles.1
Easier
Harder
References (1)
- Monajati A, Larumbe-Zabala E, Goss-Sampson M, Naclerio F. J Hum Kinet. 2017;60:29-37. Analysis of the Hamstring Muscle Activation During two Injury Prevention Exercises