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What Is Swiss Ball Hamstring Curl Or Swiss Ball Leg Curl?

Swiss Ball Hamstring Curl

Swiss Ball Hamstring Curl

Swiss ball hamstring curl is a compound fantastic exercise that develops and strengthens the glutes and hamstrings. This excellent exercise works the hamstring in hip extension as well as in knee flexion and also targets the abs, calves, and quads muscles. This exercise needs no equipment other than a fitness ball. Other names are  “swiss ball leg curl” ,  “ball leg curl” , and  “supine hip extension with leg curl (SHELC)” .

Benefits Of Swiss Ball Hamstring Curl Exercise

This effective technical exercise highly depends on the person’s ability and experience as the biggest challenge of the exercise is maintaining a balance on the ball while executing the curl. Besides improving the balance and making the legs strong there are a number of benefits that swiss ball hamstring curl yields which are as follows:

  • Increase flexibility
  • Enhance core strength
  • Relieve quad tightness
  • Increase lower body strength
  • Build muscles in the glutes and hamstring
  • Help in reducing fat
  • Stabilize the knees
  • Alleviate back pain
  • Improve coordination
  • Great replacement of lying leg curl machine

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How To Perform A Swiss Ball Hamstring Curl?

How To Perform A Swiss Ball Hamstring Curl
How To Perform A Swiss Ball Hamstring Curl

It is a challenging exercise but with continuous practice it becomes easy. It is a low-impact exercise that you can do anywhere. You just need a fitness ball or swiss ball. You can also change the height of a swiss ball. Hamstring curls with a ball lift your hips and legs off the floor. When you bend your knees, the hamstring will be able to roll the ball towards you.


To do this type of exercise follow the instructions step by step:

  • Lie down with the back flat on the floor.
  • Set your arms on the floor, palms down.
  • Place your heels on the top of the swiss ball with legs extended.
  • Stabilize your body and raise your hips and back off the floor making a bridge so that you are in a line between your knees and shoulder.
  • Bend your knees and begin hamstring curl by bringing your heels closer to your butts moving the ball towards your body until the soles of your feet touch the ground.
  • Reverse movement back by extending your knees and lower your hips and back to the ground. This completes one rep.
  • Complete 9 to 12 reps.

It is always best to start any exercise slowly and then do it more as you become habitual of it. Your trainer will suggest how many repetitions you should start with. On average, work out approximately 9 to 12 reps of 2 to 3 sets.

Swiss Ball Hamstring Curl Variations

Variation is necessary to increase the balance and stability of the body. Variation is effective in improving the skill. It not only trains us in specific skills but also makes us able to do the same skill in different ways. Here are some variations which are the following:

  • Place your arms on the chest or move them to the side of the body to reduce points of contact with the floor that provide stability.
  • Make your feet closer on the stability ball in order to increase the balance challenge.
  • In order to improve the balance, raise one leg off in the air while curling the ball with the other one. This is also called a single leg curl.

Swiss Ball Hamstring Curl Ability Level


The swiss ball hamstring curl might be difficult for a beginner. It is essential for a beginner to do basic steps. It involves pressing your feet on the ball, squeezing the hamstring, making a hip bridge, and lowering your body down to the ground in order to perform a hamstring curl.


This is great for those who have learned the basic steps of hamstring curl. At the intermediate level, this exercise can be used to warm up the hamstring by performing 3 sets of 9 to 12 reps. This exercise can also be paired up with the upper body pulling exercise.


Persons of advanced fitness levels can perform this exercise in the same way as a person of intermediate fitness level. But the main difference between both of them is that persons with advanced fitness levels are able to make the exercise more challenging. This is done by performing a single leg curl or taking some seconds to extend the knees etc.

Tips While Exercise Using Fitness Ball

  • While doing hamstring curls, never relax and disengage your hamstring and glute muscle.
  • Keep the spine in a neutral position.
  • At the start perform slowly to correctly learn the technique.
  • Do not stretch out the lower back.
  • Keep hips up and in line with shoulders throughout the exercise.
  • Reset by bringing down the hips to the floor after each curl and then repeat.

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When To Seek A Professional For Advice

A swiss ball hamstring curl is a valuable addition to your daily workout routine. You can do it to strengthen your hamstring and make the legs and glutes powerful. Before implementing such an exercise you need to be aware of its effect whether it gives benefit to you or not.

Although it is safe and sound, it could be hurtful to those individuals who have a history of knees, hip, or back issues. If such persons practice this kind of exercise then they may suffer from harmful results due to movements caused by the exercise.

Therefore it is advisable to consult a physician or therapist before starting the exercise if a person has any kind of knee and back problems.


Swiss ball hamstring curl is a gymnastic exercise that requires no equipment. This exercise mainly focuses on the hamstring and also involves abs, calves, and quads muscles.

This exercise can be done by curling while stabilizing yourself on the ball. No one can do it accurately on the first attempt but need a lot of practice to do it perfectly. This daily workout is beneficial for those who don’t have any history of back or knee problems.

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