Instructions

1

Lie supine on your back with upper back and shoulders supported on a stability ball, feet flat on ground hip-width apart, hands behind head or crossed on chest

2

Position hips lower than shoulders so body forms a slight arch over the ball, engage core to stabilize position

3

Lower torso by extending the spine and allowing the ball to support your weight, creating an extended position with chest lifted toward ceiling

4

Flex spine and crunch upward by contracting abdominal muscles, lifting shoulders and torso off the ball while maintaining hip contact, return to extended position with control

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Erector Spinae

EQUIPMENTStability ball

DIFFICULTYIntermediate

Overview

The Leg Curl on stability ball is an incredibly effective Strength, Cardio, Stretching movement designed to fully engage the Rectus Abdominis. By utilizing Stability ball, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Thighs development.

Benefits

Improves overall Thighs stability and proprioception during heavy loads.
Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength, Cardio, Stretching movement, perfect for both beginners and elite athletes.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Thighs.

Pro Tips

To maximize the Leg Curl on stability ball, actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Erector Spinae to maintain control of the Stability ball.

Leg Curl on stability ball