Single Leg Stability Ball Curl
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Stability Ball
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Single Leg Stability Ball Curl is a isolation pulling movement that primarily targets your hamstrings. Use as advanced unilateral hamstring exercise.
Everything You Need to Know About the Single Leg Stability Ball Curl
The Single Leg Stability Ball Curl is a advanced exercise exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as advanced unilateral hamstring exercise. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with strong double leg curl. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Single Leg Stability Ball Curl work?
Primary
Secondary
Stabilizers
Step-by-step: Single Leg Stability Ball Curl
- 1
Lie on back with one heel on ball.
- 2
Extend other leg straight up or bent.
- 3
Lift hips into single leg bridge.
- 4
Curl heel toward glutes rolling ball in.
- 5
Squeeze hamstring at peak contraction.
- 6
Extend leg to roll ball back out.
What are the best tips for the Single Leg Stability Ball Curl?
Very challenging for stability and strength.
Master double leg version first.
Keep hips level throughout movement.
Mistakes to watch for on the Single Leg Stability Ball Curl
Dropping hips during the curl.
Losing hip position during the Single Leg Stability Ball Curl shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Rotating hips to one side.
Losing hip position during the Single Leg Stability Ball Curl shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Not keeping ball stable during movement.
On pulling movements like the Single Leg Stability Ball Curl, this mistake typically means your arms are doing work that should come from your Hamstrings. Initiate every rep by engaging your Hamstrings first, then let your arms follow.
Who should do the Single Leg Stability Ball Curl?
Advanced athletes with strong double leg curl.
How to Program the Single Leg Stability Ball Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps per leg. Rest 60 seconds.
What are good alternatives to the Single Leg Stability Ball Curl?
Stability Ball Curl
Single Leg Lying Curl
Slider Leg Curl
Other Variations
- Elevated Single Leg Ball Curl
- Slow Tempo Single Leg Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Leg Stability Ball Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master double leg version first.
- Ensure stable ball position.