Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Stability Ball
Difficulty
Intermediate
Type
Hinge
See how Stability Ball Leg Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The stability ball leg curl bridges your hips while lying on your back, then curls the ball toward you by bending your knees—combining hip extension with knee flexion for complete glute and hamstring activation. The unstable ball surface requires constant stabilization from your core and hips throughout the movement.
When to use it
Use for hamstring and glute work with a stability challenge.
Who it's for
Intermediate lifters wanting core stability challenges.
Start with your heels on top of the ball and lift your hips into a bridge. Keep your hips elevated as you curl the ball toward your glutes by bending your knees. Do not let your hips drop during the curl or extension phases.
Also targets: Hamstrings, Core
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Lie on your back with heels on a stability ball.
Lift your hips off the ground into a bridge.
Keep your core engaged throughout.
Curl the ball toward your body by bending your knees.
Squeeze glutes and hamstrings at peak contraction.
Extend your legs back out with control.
Keep your hips elevated throughout.
Don't let hips drop between reps.
Control the ball throughout the movement.
Program stability ball leg curls for hamstring and glute work when you want added core stability challenge, for home gym training, or as an alternative to machine leg curls. Use moderate reps with controlled tempo. They pair well with hip thrust variations.
Hips dropping during the curl.
Losing hip position during the Stability Ball Leg Curl changes the loading pattern and can reduce the intended work for your Glutes (gluteus maximus). Keep your hips aligned with the setup cues and move only through the range you can control.
Losing control of the ball.
Hip hinge movements like the Stability Ball Leg Curl depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
Not fully extending the legs.
Cutting the range of motion short on the Stability Ball Leg Curl can reduce the training stimulus for your Glutes (gluteus maximus). Use the largest comfortable range you can control without changing the intended setup.
Intermediate lifters wanting core stability challenges.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Stability Ball Leg Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Stability Ball Leg Curl
The Stability Ball Leg Curl primarily targets the Glutes (gluteus maximus), Hamstrings, making it an effective exercise for glutes development. Secondary muscles worked during the Stability Ball Leg Curl include Core, providing additional training stimulus. Stabilizer muscles engaged include Hip stabilizers, Lower back.
Our library labels Stability Ball Leg Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Stability Ball Leg Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Stability Ball Leg Curl is a stability ball. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Stability Ball Leg Curl include: Lying Leg Curl, Glute Ham Raise. These exercises target similar muscle groups as the Stability Ball Leg Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.