Quick Answer
Leg Curl is a beginner strength exercise that targets your hamstrings. It uses a exercise ball. Lie flat on back, arms by sides.
Video Tutorial
How to Perform the Leg Curl
- 1
Lie flat on back, arms by sides.
- 2
Place heels/calves on top of stability ball.
- 3
Lift hips off ground, forming straight line shoulders to feet (bridge).
- 4
Engage core and glutes.
- 5
Pull ball towards glutes by bending knees and contracting hamstrings.
- 6
Keep hips elevated throughout.
- 7
Pause briefly.
- 8
Slowly extend legs to roll ball back to starting bridge position.
- 9
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Leg Curl isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Leg Curl work?
The Leg Curl primarily works your hamstrings. Secondary muscles include the calves and glutes.
What equipment do I need for the Leg Curl?
The Leg Curl needs a exercise ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Leg Curl suitable for beginners?
Yes. The Leg Curl is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Leg Curl should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Leg Curl every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.