Lying Leg Curl Alternative Exercise

Lying Leg Curl Alternative | Hamstring Ball Curl Ins

Lying Leg Curl Alternative

Looking for a great lying leg curl alternative? Stability ball hamstring ball curl ins are one of the best butt & hamstring defining exercises!


The hamstrings and really, legs in general can be a difficult area to work effectively at home.  Especially if you do not have a lot of equipment.  Many women ask me about an exercise that would be a good lying leg curl alternative.  Well, the hamstring ball curl ins are one of my favorites.  They only require a large stability ball which I feel is an essential for all home workouts.  And strengthening the hamstrings is one of the best ways to avoid injuries!

Ready to jump in and find out more about this awesome butt exercise?  Check it out...

Muscles Worked by Lying Leg Curl Alternative:

Like a regular lying leg curl, this alternative will work the following muscles or body parts:

  • Hamstrings
  • Gastrocnemius
  • Lower Back
  • Abdominals

What are the Hamstrings?

Your hamstrings are made up of three major muscles: The biceps femoris, semitendinosus and semimembranosus. All three muscles provide the primary force to bend your legs at the knees, although individually they also assist with internal and external rotation of the knee.

With the exception of one head of the biceps femoris, all three hamstrings muscles also extend your leg at the hip. In this lying leg curl alternative, the hamstring ball curl ins create a piked-hip position.  This position provides just the right angle to really work the hamstrings and strength the lower back without adding stress on your knee joint.  

How to do Lying Leg Curl Alternative Hamstring Ball Curl Ins

  • Lie on the floor with your arms at your sides and place your heels on the ball.
  • Press up, so that your hips are in the air and your torso forms a straight line from your heels to your head.
  • Using the hamstring muscles, pull the ball toward you while maintaining your hips in the air.
  • Roll it back out to the starting position without dropping your hips.
Hamstring Ball Curl Ins

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