Stability Ball Leg Curl

Execution

1. Squeeze your glutes and lift your hips off the floor until your body forms a straight line from shoulders to heels.
2. Holding the hips up in that fixed position, bend your knees to roll the ball in toward your glutes.
3. Pause for a beat when the ball is closest to your glutes, squeezing the hamstrings hard.
4. Straighten your knees back out, pushing the ball away without letting your hips drop to the floor.
5. Finish the set before lowering your hips back to the floor to rest.

Quick cues

• Hips stay high the whole set.
• Pull with the heels, not the back.
• Squeeze the glutes before bending the knee.
• Roll the ball straight, no wobble.

Common faults

• Fault: The hips dropping to the floor between reps

  Fix: Actively squeeze the glutes to hold the hips up for the whole set, resting only after it ends.

• Fault: The ball rolling off to one side

  Fix: Press evenly through both heels and brace the core to keep the hips square while curling.

• Fault: Barely bending the knee instead of curling through the full range

  Fix: Curl the ball in until it nearly touches the glutes before pushing it back out.

• Fault: Overarching the lower back to hold the hips up

  Fix: Brace the lower abs and glutes evenly instead of just arching the back.