Exercise Ball Leg Curl

The Exercise Ball Leg Curl is a fantastic lower body exercise that targets your hamstrings, glutes, and core muscles. It is a challenging exercise that can be performed both at home and in the gym using an exercise ball. To do the Exercise Ball Leg Curl, start by lying on your back with your feet resting flat on top of the exercise ball. Your arms should be extended out to the sides for stability. From here, engage your core and lift your hips off the ground, forming a straight line from your shoulders to your heels. Next, bend your knees and roll the exercise ball towards your glutes, contracting your hamstrings as you do so. Keep your hips lifted throughout the movement. Once your knees are fully bent and the ball is close to your glutes, pause for a brief moment before slowly rolling the ball back to the starting position. This exercise is effective because it requires both strength and stability, engaging multiple muscle groups simultaneously. It helps to improve hamstring strength, hip stability, and overall lower body power. As you progress, you can make the exercise more challenging by performing it with one leg at a time or adding resistance by placing a weight plate on your hips. Incorporating the Exercise Ball Leg Curl into your workout routine can bring variety and intensity to your lower body training. Make sure to maintain proper form throughout the exercise and listen to your body. Start with a weight or variation that is suitable for your fitness level and gradually increase the intensity as you get stronger.

Instructions

• Lie down on your back on the floor with your hands by your sides.
• Place an exercise ball under your ankles, with your legs extended and heels resting on top of the ball.
• Engage your core muscles by pulling your belly button towards your spine.
• Bend your knees and lift your hips off the floor, creating a straight line from your shoulders to your knees.
• Begin the exercise by flexing your knees, rolling the exercise ball towards your glutes.
• Continue to curl the ball as close as possible to your glutes, maintaining control and stability throughout the movement.
• Pause at the top of the movement, keeping your glutes engaged and squeezing your hamstrings.
• Slowly extend your legs, rolling the exercise ball away from your glutes, returning to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the entire exercise for stability and balance.
• Focus on a slow and controlled movement to maximize muscle activation.
• Maintain proper alignment by keeping your head, shoulders, and hips in line.
• Exhale as you curl your legs towards your glutes and inhale as you extend them.
• Use your hamstrings to lift your body and push with your heels.
• Avoid overarching your lower back by keeping your hips lifted and in line with your torso.
• Incorporate variations like single-leg curls or adding resistance bands for progression.
• Stretch your hamstrings and hips after the exercise to maintain flexibility and prevent tightness.
• Make sure to use an exercise ball that is the appropriate size and stability for your body.
• Gradually increase the number of repetitions and sets as you build strength and endurance.