Hamstrings are the unsung heroes of your lower body—until they’re tight, weak, or holding back your squats and runs. As a coach, I’ve seen too many people skip direct hamstring work. The Exercise Ball Hamstring Curl is a game-changer. It’s deceptively simple but fires up your posterior chain like nothing else. Let’s break down why you need this move and how to nail it.
1. Muscles Worked of Exercise Ball Hamstring Curl
- Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Bend your knee and pull that ball toward you.
- Glutes (Maximus): You’ll feel these fire hard to lift your hips off the floor and stabilize your pelvis.
- Core (Transverse Abdominis, Obliques, Lower Back): Entire midsection works overtime to keep you stable on that wobbly ball.
- Calves (Gastrocnemius): Help control the ball as you roll it in and out.
2. How to Do Exercise Ball Hamstring Curl
- Set Up: Lie flat on your back, heels planted on the ball, legs straight. Drive hips up so your body forms a straight line (shoulders to heels). Arms press down for stability.
- Curl It: Bend your knees, digging Heels into the ball. Roll it toward your glutes while keeping hips HIGH.
- Crush the Squeeze: When knees hit ~90 degrees, Pause. Squeeze hamstrings and glutes like you’re cracking a walnut.
- Control Back Out: Slowly straighten legs (3-4 seconds!), rolling the ball out. Hips stay lifted – no sagging!
- Repeat: Aim for 10-15 reps. Lift one foot off the ball. Start with knees bent.
- Hips high, always.
- Heels dig, toes up.
- Slow return = max burn.
Why This Kills Regular Leg Curls: Unstable ball forces your entire posterior chain and core to work together. No machine lets you cheat here. Hamstrings get isolated but also learn to fire in sync with your glutes and core—just like they do when you run, jump, or lift.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.