Start
End
LegsBeginnerBodyweight
Ball Leg Curl
كيرل الرجلين بالكرة
Target Muscles
HamstringsCalvesGlutes
Blue = primary · Gray = secondary
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- 1
Begin on the floor laying on your back with your feet on top of the ball.
- 2
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- 3
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- 4
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- 5
After a brief pause, return to the starting position.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
