A floor-based hamstring curl that also trains glutes and core stability.
- +Builds hamstring control
- +Challenges core stability
- –Balance can limit repetitions
- –Harder to load heavily
This exercise targets:
Hamstrings
Hamstrings
Adductors
Glutes
Glutes
Abductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your back with heels on a stability ball
- Keep arms flat on the floor for balance
- Lift your hips until your body forms a straight line
- Bend your knees and roll the ball toward your hips
- Keep hips lifted as you curl the ball in
- Slowly roll the ball back out with control
- Keep your core tight and avoid arching your lower back
- Lower hips to rest, then repeat
Related exercises
Suspension Hamstring Curl
Nordic Hamstring Curl
Machine Lying Leg Curls
Machine Seated Leg Curl
Single-Leg Machine Standing Leg Curl
Single-Leg Machine Lying Leg Curl
Single-Leg Machine Seated Leg Curl
Glute-Ham Raise Machine
Romanian Deadlift
Dumbbell Romanian Deadlift
Single-Leg Romanian Deadlift
Smith Machine Romanian Deadlift
Kettlebell Romanian Deadlift
Trap Bar Romanian Deadlift