Single Leg Stability Ball Leg Curls (How To & Alternatives)

Single Leg Stability Ball Leg Curls are an advanced version of regular Stability Leg Curls. In the Single Leg version, only one foot is used on the ball with the other foot held in mid-air.

SL Stability Ball Leg Curls are a very underestimated exercise that is actually one of the toughest hamstring exercises to do correctly.

In this guide, I’m going to teach you how to do Single Leg Stability Ball Leg Curls including step by step instructions and coaching points to be mindful of.

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How To Do Single Leg Stability Ball Leg Curls

Equipment Needed

Stability Ball

Step-by-Step Instructions

Grab a stability ball, lay on your back and place your feet up on the ball.*
Now, raise your hips up into a Bridge position. Shoulders, hips, knees and feet should be in a straight line.
From here, slowly remove one foot off the ball. I find bending the knee and bringing the leg slightly towards you to be the best position for the off-leg.
Now, flex the hamstring and pull (roll) the stability ball toward you.
Once you’ve fully contracted the hamstring, slowly roll the ball back to the starting position.
Continue until all reps are completed and then switch to the opposite side.

Coaching Points

Getting yourself balanced and set up is arguably the hardest part of the entire exercise. Have patience and cut yourself some slack if you’re struggling with just getting yourself set up on the ball. You will get better with practice and repetitions, but it never gets easy.

*Where you place your feet on the ball to start will take a little trial and error. Start too far away and your feet will roll off the front of the ball before you get in a full rep and too close and the ball will be hitting your legs before the full range of motion. Make small adjustments if needed after your first couple of reps.

SL Stability Ball Leg Curl Variations

Stability Ball Leg Curls

If Single Leg Curls prove to be a little too challenging then you can try their ‘double leg’ variation.

The movement itself stays the same, the only difference is keeping both feet on the ball instead of just one. This version is still challenging, but dramatically easy than the single-leg version.

Use Stability Ball Leg Curls to build strength and confidence until you feel ready to take on the single-leg variation.

Single Leg Stability Ball Leg Curl Alternatives

Don’t have a stability ball? No worries. Give one of these alternatives a try:

Single Leg DB RDL

Single Leg DB RDL is one of my favorite single-leg hamstring movements.

Not only are they an effective hamstring strengthening exercise, but they also have the added benefit of being performed on the feet (or foot I should say). This provides the added benefit of balance and proprioception.

Single Leg Floor Sliders

Single Leg Floor Sliders are very similar to Stability Ball Leg Curls, the only difference being the piece of equipment used.

Furniture Sliders may be something you already have in your house and, if not, are really cheap to buy. You can get them at your nearest home improvement store or even on Amazon.

As for the exercise itself, place your heel on the slider and curl it toward you – exactly the way you would with the stability ball.

They are a very challenging exercise, but if you feel like they are even harder than they should be experiment with the surface your lying on. Some surfaces are more difficult than others for the sliders to slide on.