# Single Leg Swiss Ball Leg Curl

A single-leg hamstring curl in a hip bridge, one heel on a Swiss ball while the other leg is raised. A harder progression of the two-leg ball curl that makes each hamstring work alone.

- Intermediate · Compound
- Equipment: Stability ball
- HD video: https://media.seto.fit/exercises/exercise-ball-one-legged-diagonal-kick-hamstring-curl/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-swiss-ball-leg-curl/

## Muscles worked

- Hamstrings: 10/10
- Glutes: 6/10
- Calves: 4/10
- Hip flexors: 3/10

## How to do the Single Leg Swiss Ball Leg Curl

1. Lie on your back with your heels on the ball, arms by your sides.
2. Lift your hips, creating a straight line from shoulders to heels.
3. Raise one leg and curl the ball in with the other heel.
4. Extend the leg, rolling the ball back out while keeping your hips lifted.
5. Complete all reps on one side, then switch legs.

### Full technique — 7 steps

1. Lie on your back with both heels on the Swiss ball and arms by your sides, palms down.
2. Straighten your legs and lift your hips until your body forms a line to the heels.
3. Lift one leg off the ball and raise it until the thigh points straight up.
4. Dig the working heel into the ball and curl it toward your glutes by bending the knee.
5. Keep your hips elevated and level as the knee bends and the ball rolls in.
6. Extend the knee to roll the ball back out while holding the bridge position.
7. Complete all reps on one side, then switch legs.

## Common mistakes

- Hips dropping during the curl
- Pulling with the toes instead of the heel
- Ball drifting side to side
- Letting the hips rotate toward the free leg
- Overarching the lower back

## Form cues

- Drive through the heel
- Keep hips high
- Keep pelvis level
- Curl, then extend

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Swiss Ball Leg Curl](https://seto.fit/exercises/swiss-ball-leg-curl/) — 45% of bodyweight
- Easier: [Suspension Trainer Leg Curl](https://seto.fit/exercises/suspension-trainer-leg-curl/) — 50% of bodyweight
- **This exercise: Single Leg Swiss Ball Leg Curl — 65% of bodyweight**

## Quick answers

### What muscles does the Single Leg Swiss Ball Leg Curl work?

Primary: Hamstrings 10/10. Also works: Glutes 6/10, Calves 4/10, Hip flexors 3/10.

### When should I do the Single Leg Swiss Ball Leg Curl in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Single Leg Swiss Ball Leg Curl?

Strength: 3–4 sets of 5–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

### What is an easier version of the Single Leg Swiss Ball Leg Curl?

Suspension Trainer Leg Curl (50% of bodyweight), Swiss Ball Leg Curl (45% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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