Single-Leg Stability Ball leg Curl

Purpose: The single-leg stability ball leg curl is an excellent exercise for improving gluteal activation and endurance, hamstring strength balance, lumbo-pelvic coordination as well as trunk stability.

Performance Pointers:

• To obtain the starting position make sure the hips are fully extended, the heels are on the stability ball, and the torso is flat (plank-like stance)
• Forcibly drive one heel into the ball and pull it towards the gluteals (the hip should be fully extended), while simultaneously flexing the opposite hip to a position perpendicular to the ground (the knee should be fully extended)
• During the aforementioned actions the hips should not sag and there should be no rotation of the pelvis
• Return to the starting position by slowly extending the working leg as the flexed hip returns back to a ready position on top of the stability ball
• Maintain proper trunk activation throughout each repetition to ensure a neutral pelvic tilt