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Gym Ball Leg Curl

workouts
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Gym ball leg curl

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This bodyweight exercise using a gym ball will help you build and strengthen your hamstrings and glutes, work your core and improve your balance and flexibility.

  • Your head and shoulders should be on the mat.
  • With your feet together on top of the ball and your arms by your sides, ensure your body is in a straight line from shoulders to heels.
  • Raise your hips and drag the ball towards your backside with your heels, keeping your body straight.
  • Pause for a moment at the top of the move and return slowly to the start.

Variation: Single-leg gym ball leg curl

Each leg has to work twice as hard to stabilise your bodyweight on the wobbly ball.

  • Keep one leg lifted throughout the move.
  • Raise your hips and drag the ball towards your backside with your heel, keeping your body straight.

Variation: Gym ball hip raise and leg curl

A combination move that starts by exercising your hip flexors at the tops of your thighs and then moves on to target your hamstrings.

  • Start with your back flat on the floor and your calves resting on the ball.
  • Raise your hips until your body is straight from shoulders to heels.
  • Drag the ball towards your backside with your heel, keeping your body straight.

Variation: Double medicine ball leg curl

Two legs, two balls. Extra co-ordination is required to pull off this move, making your core work hard to keep your body straight.

Double medicine ball leg curl

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  • Place a medicine ball beneath each calf.
  • Drag them both beneath you until your heels are on the balls.

Double medicine ball leg curl

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