Start
End
Strength
Ball Leg Curl
beginnerexercise ball·isolation·pull
Muscles Worked
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femoris
How to Perform
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.
Alternatives to Ball Leg Curl
Same muscles, different equipment or difficulty
