Stability Ball Leg Curl This exercise is an expansion of the Stability Ball Elevated Bridge. While a Machine Leg Curl (See Worst Lower Body Strength Exercises for Athletes) allows for movement only at the knee, the Stability Ball Leg Curl promotes unified motion from both knees and the hips—as in sprinting, jumping, and other athletic movements.
- From supine position (on your back), begin with ankles on ball, hips extended so that heels, hips, and shoulders form a straight line, and arms at sides with palms down.
- Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
- Press heels into the ball and curl the ball toward you until ankles are in line with knees. Keep hips high so that knees, hips, and shoulders remain in a straight line. Avoid over-extending hips and spine.
- While continuing to engage core muscles, slowly extend legs to starting position.