Exercise Ball Hamstring Curls

How to do the Exercise Ball Hamstring Curls

This hamstring isolation exercise can be performed by lying in a bridge position with your hips completely off the floor and your weight entirely on your shoulders using your arms for support. With your heels firmly on the ball bring your feet close into your body pushing firmly into the ball. You should feel this exercise entirely in your hamstrings.

Exercise Ball Hamstring Curl Spotter Information:

Kneel beside the exerciser making sure that the exercise ball stays stable.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Hamstring
  • Legs
  • Lower Body
  • Exercise Ball
  • Isolation
  • Swiss Ball

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
33.2 lbs13.6 45.6 lbs

What is a good starting weight?

Based on an average weight lifted of 33.2 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 16 lbs and aim for 12-15 reps.


Workouts Plans with Exercise Ball Hamstring Curls

Purpose Type Level
Strength Advanced
Muscle Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.