Hamstrings · Intermediate

Single-Leg Stability-Ball Hamstring Curl

Unilateral stability-ball leg curl performed from a maintained bridge for hamstring, glute, and trunk control.

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Exercise overview

Training details

HamstringsGlutesCore

Equipment

Stability Ball

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

01Lie on your back with both heels on the stability ball.
02Lift the hips into a bridge and raise one leg clear of the ball.
03Curl the ball toward you with the working heel while the pelvis stays level.
04Pause without dropping or twisting the hips.
05Extend the working leg slowly, complete the side, and switch.

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