How to Do a Single-Leg Ball Hamstring Curl

A ball hamstring curl is a challenging core exercise that works your hamstrings, glutes and abs. A single-leg hamstring curl exercises your legs individually, making it impossible for your dominant side to do more of the work. Single-leg curls require more strength to avoid falling off the ball, and tone abs more effectively than double-leg curls.

Difficulty: Moderate

Instructions

Things You'll Need:

• Stability ball
• Mat

1. Lie on a mat with your face up and your arms at your sides, palms down. Place your hands at 45-degree angles from your body to provide balance. Put your heels on top of a stability ball in the middle. Lift your hips off the ground until your body is in a straight line from shoulder to feet, while your neck remains on the mat.

2. Lift your left foot 3 inches off of the ball, keeping your knee bent. Push your right foot into the ball and lift your hips. Pull the ball toward you, rolling it until your right foot is flat on the ball directly below your knees. Breathe out and tighten your abs as you lift.

3. Hold this position for two seconds. Roll the ball back out until your body is straight again. Breathe in deeply continue holding the left foot off the ball.

4. Do seven more repetitions. Put your left foot back on the ball and lift your right foot.

5. Do eight total repetitions on the left side. Breathe with each rep and keep your abs and glutes tight.

Tips & Warnings

• Use your arms to maintain balance, as the ball will inevitably roll to the side at first.

References

• National Academy of Sports Medicine

Resources

• More Core Exercises

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