How to Do a Leg Curl

Legs curls work the biceps femoris (hamstrings), which are frequently neglected in many fitness routines. Leg curls can be performed with a variety of positions and techniques, but all involve pulling the lower leg toward the upper leg against some type of resistance. The following steps will show how to do leg curls with an exercise ball.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Exercise ball

1. Use an exercise ball that is about three feet in diameter, commonly available in any large fitness center. Lie down on an exercise mat facing up and place your lower legs on top of the ball with your hands by your side.
2. Adjust the position of the ball for the desired level of difficulty. You may need to place it almost under your knees if you are just starting out. More advanced users will rest only their heels on the ball.
3. Lift your buttocks and lower back off the floor by pulling with your abdominal muscles so that only your head and upper back are touching the floor. Roll the ball toward you by pulling with your feet until they almost reach the back of your thighs.
4. Keep your buttocks in the air by maintaining the contraction with your abdominals. This should allow the involvement of your hamstrings to increase as your heels come closer to your thighs.
5. Relax your calves to keep them from assisting in this exercise by hooking the ball with your heels. The weight of your lower legs should be enough to keep the ball under your heels.