Hamstrings
Swiss Ball Leg Curl
The Swiss Ball Leg Curl is a strength exercise for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 34%, hamstrings (semitendinosus/-membranosus) 32% and gluteus maximus 14%.
Also known as: stability ball leg curl
How to do it
- Lie on your back on a mat with both heels on top of a Swiss ball and the legs straight.
- Press the heels into the ball and lift the hips until the body forms a straight line from heels to shoulders.
- Pull the ball toward your glutes by bending the knees, pushing the hips higher.
- Pause when the feet are flat on the ball and the knees point up.
- Roll the ball back out slowly to straight legs while keeping the hips lifted.
Tips
- Spread the arms wide on the floor for balance.
- Keep the ball rolling in a straight line toward you, not to the sides.
Common mistakes
- Letting the hips sag when the legs straighten.
- Pushing through the toes so the ball rolls away.
- Arching the lower back at the top.
Muscles worked by the Swiss Ball Leg Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Curling the feet in while holding a bridge adds glutes. Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Swiss Ball Leg Curl alternatives
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Swiss Ball Leg Curl work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The gluteus maximus and calves (gastrocnemius) assist.
Is the Swiss Ball Leg Curl good for beginners?
Yes. The Swiss Ball Leg Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Swiss Ball Leg Curl?
For example the Hamstring Walkout, Single Leg Glute Bridge Hamstring Curl and Sliding Leg Curl. They train mostly the same muscles, some with different equipment.
How do you make the Swiss Ball Leg Curl harder?
Add weight or reps, or move on to the Hamstring Walkout and Sliding Leg Curl.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
Log your sets in Zulta
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