Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Stability Ball
Difficulty
Advanced
Type
Pull
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The single leg stability ball curl combines the stability challenge of the ball with the unilateral focus of single leg work, creating one of the most demanding hamstring exercises available. You bridge on one leg with your heel on the ball and curl it toward you while keeping your hips elevated. This requires exceptional stability and strength.
When to use it
Use as advanced unilateral hamstring exercise.
Who it's for
Advanced athletes with strong double leg curl.
Master the double leg version before attempting single leg curls. Keep your hips level—do not let them rotate or drop. The non-working leg can extend straight up or bend to help with balance initially.
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Lie on back with one heel on ball.
Extend other leg straight up or bent.
Lift hips into single leg bridge.
Curl heel toward glutes rolling ball in.
Squeeze hamstring at peak contraction.
Extend leg to roll ball back out.
Very challenging for stability and strength.
Master double leg version first.
Keep hips level throughout movement.
Program single leg stability ball curls as an advanced progression from double leg ball curls, for unilateral stability challenge, or when regular single leg curls are too easy. Use them for lower reps. They pair well with bilateral hip hinge movements.
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.
Advanced athletes with strong double leg 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.
MySetPlan places Single Leg Stability Ball Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Single Leg Stability Ball Curl
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Frequently Asked Questions About the Single Leg Stability Ball Curl
The Single Leg Stability Ball Curl primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Single Leg Stability Ball Curl include Gluteus maximus, Core, providing additional training stimulus. Stabilizer muscles engaged include Hip stabilizers.
The Single Leg Stability Ball Curl is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes with strong double leg curl. Focus on proper technique and consider starting with easier variations.
For the Single Leg Stability Ball Curl, the recommended approach depends on your goals. 3 sets of 8-10 reps per leg. Rest 60 seconds. For strength, use 4-6 reps. For muscle growth, perform 8-10 reps. For endurance, complete 12-15 reps.
The Single Leg Stability Ball Curl typically requires a stability ball, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Single Leg Stability Ball Curl include: Stability Ball Curl, Single Leg Lying Curl, Slider Leg Curl. These exercises target similar muscle groups as the Single Leg Stability Ball Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.