Stability Ball Leg Curl

A bodyweight hamstring curl using a stability ball, rolling the heels toward the glutes while bridging the hips.

How to do it

1. Lie face-up on the floor with your heels and lower calves on top of a stability ball, arms out for balance.
2. Press through the heels to raise your hips into a straight line from shoulders to ankles.
3. Keeping the hips up, bend the knees to roll the ball toward your glutes.
4. Extend the legs back out under control without dropping the hips.
5. Complete all reps, then lower the hips and step off the ball.

Tips

• Hips stay up for the whole set — this is a combo bridge plus curl.
• Start with both feet; progress to single-leg when it becomes easy.

Muscles

Primary: Hamstrings

Secondary: Calves (gastrocnemius), Glutes (max)