How to do the Swiss Ball Leg Curl
- Lie on your back with your heels on the ball, arms extended for balance.
- Lift your hips, creating a straight line from shoulders to heels.
- Bend your knees and curl the ball towards you, pressing with your heels.
- Extend your legs, rolling the ball back out while keeping your hips lifted.
Full technique — 7 steps
- Lie on your back with heels on the Swiss ball and arms out for balance.
- Straighten your legs and lift your hips until your body forms a line to the heels.
- Tighten your stomach and keep your ribs down as the ball stays centered.
- Dig your heels into the ball and curl it toward your glutes by bending your knees.
- Keep your hips elevated as your knees bend and the ball rolls underneath you.
- Extend your knees to roll the ball back out while holding the bridge position.
- Finish with legs straight, hips still lifted, and shoulders anchored to the floor.
Common mistakes
- Hips dropping during the curl
- Pulling with toes instead of heels
- Overarching the lower back
- Ball drifting side to side
Form cues
- Drive through your heels
- Keep hips high
- Ribs stay down
- Curl, then extend
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Swiss Ball Leg Curl
- Harder Suspension Trainer Leg Curl
- Harder Single Leg Swiss Ball Leg Curl
Quick answers
What muscles does the Swiss Ball Leg Curl work?
Primary: Hamstrings 10/10. Also works: Glutes 6/10, Abs 4/10.
When should I do the Swiss Ball Leg Curl in a workout?
Accessory. Goes after the main lifts. ≈ 8 min with rest.
How many sets and reps of the Swiss Ball Leg Curl?
Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What is a harder version of the Swiss Ball Leg Curl?
Suspension Trainer Leg Curl (50% of bodyweight), Single Leg Swiss Ball Leg Curl (65% of bodyweight).
