06/01/2026
How to Do Stability Ball Hamstring Curls
Watch Alessandra Alves take on the Stability Ball Hamstring Curl with precision and control, demonstrating one of the most effective bodyweight exercises for developing stronger hamstrings, glutes, and core stability. This movement challenges the entire posterior chain while improving balance, coordination, and lower-body control.
To perform the exercise, lie on your back with your heels resting on top of a stability ball and your arms extended at your sides for support. Engage your core, squeeze your glutes, and lift your hips until your body forms a straight line from your shoulders to your heels. From this position, bend your knees and pull the ball toward your body by driving your heels into the ball while keeping your hips elevated. Pause briefly at the top, then slowly extend your legs to return to the starting position under control. Avoid letting your hips drop throughout the movement.
Primary muscles worked:
• Hamstrings (biceps femoris, semitendinosus, and semimembranosus)
• Gluteus maximus
• Core stabilizers and lower back muscles
• Calves assist during the curling motion
Benefits of Stability Ball Hamstring Curls:
• Strengthens the hamstrings through both knee flexion and hip extension
• Enhances glute activation and posterior-chain development
• Improves core stability and body control
• Challenges balance and coordination through the unstable surface
• Helps support knee stability by strengthening the muscles that assist knee movement and control
Training tips:
• Keep your core braced to prevent excessive lower-back arching.
• Drive through your heels rather than your toes.
• Maintain a straight line from your shoulders to your knees whenever possible.
• Use a slow, controlled tempo and avoid relying on momentum.
• Beginners can start with a glute bridge hold, while advanced athletes can progress to single-leg variations for an added challenge.
A simple-looking exercise that delivers a serious burn, the Stability Ball Hamstring Curl is a powerful tool for building stronger legs, improving athletic performance, and developing greater lower-body stability.
Watch Alessandra Alves take on the Stability Ball Hamstring Curl wi...
