Ball Leg Curl

What is Ball Leg Curl? Ball leg curl is a lower body exercise that targets the hamstrings, glutes, and lower back. It involves lying on your back with your feet on a stability ball and lifting your hips off the ground while rolling the ball towards you by bending your knees.

Tutorial

1. Start by lying on your back with your arms by your sides and your feet placed on top of a stability ball.
2. Engage your core muscles and lift your hips off the ground to create a straight line from your shoulders to your knees.
3. Slowly bend your knees and roll the ball towards your glutes by contracting your hamstrings.
4. Pause for a moment at the top of the movement, then slowly extend your legs to return to the starting position.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Allowing the hips to drop during the exercise, which reduces the effectiveness of the movement.

• Rolling the ball too quickly, which can lead to loss of stability and control. - Not engaging the core muscles, which can put unnecessary strain on the lower back.

Tips for Better Results

• Focus on maintaining a straight line from your shoulders to your knees throughout the exercise.

• Squeeze your glutes at the top of the movement to fully engage the hamstrings. - Control the movement by rolling the ball in a slow and deliberate manner.

• Keep your core muscles engaged to protect your lower back.

Muscles Worked

• Hamstrings - Glutes - Lower back