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Hamstrings · Intermediate

Medicine Ball Single Leg Hamstring Curl

Single-leg bridge and hamstring curl rolling a medicine ball while the pelvis stays level.

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Medicine Ball Single Leg Hamstring Curl demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Medicine Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with one heel centered on the medicine ball, the other leg raised, and the arms pressed lightly into the floor.
  2. 02Brace the trunk and drive through the heel on the ball to lift the hips into a single-leg bridge.
  3. 03Keep the hips elevated as you bend the working knee and roll the ball toward the glute.
  4. 04Extend the leg slowly to roll the ball away without allowing the pelvis to rotate or drop.
  5. 05Complete the repetitions under control, lower the hips safely, and switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSingle-Leg Stability-Ball Hamstring CurlRelated variationStability Ball Leg Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGliding Leg CurlComparable substituteDumbbell Lying Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good Morning

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