Ball Leg Curl
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General info
How to perform exercise
- Begin on the floor laying on your back with your feet on top of the ball.
- Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
- After a brief pause, return to the starting position.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles: Calves, Glutes
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Ball Leg Curl» are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Ball Leg Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Ball Leg Curl
Author: AtletIQ: on
Ball Leg Curl — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Ball Leg Curl»
