Smart Workout Diary

Stability Ball Hamstring Curl to Bridge

The stability ball hamstring curl to bridge is a floor exercise that combines hip extension with knee flexion while the heels rest on a stability ball. It primarily trains the hamstrings and glutes, with the abdominal muscles helping keep the pelvis and trunk stable. It supports posterior-chain strength, hip control, and core stability.

Demonstration

Stability Ball Hamstring Curl to Bridge — demonstration 1
Stability Ball Hamstring Curl to Bridge — demonstration 2

Instructions

  1. Set up: Lie on your back with arms beside your body, palms down, and place both heels on top of a stability ball. Keep your legs straight and feet about hip-width apart.
  2. Bridge: Brace your abdomen, press your heels into the ball, and lift your hips until your body forms a straight line from shoulders to heels.
  3. Curl the ball: Keep your hips lifted as you bend your knees and roll the ball toward your hips. Move slowly and keep the pelvis level.
  4. Return with control: Straighten your knees to roll the ball away while maintaining the bridge, then lower your hips gently to the floor. Reset before the next repetition.
Muscle Group
Hamstrings
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Keep the hips high: Do not let the hips sag as the ball rolls away; shorten the range of motion if needed.
  2. Control the ball: Use a slow, smooth curl rather than swinging or pushing through the lower back.
  3. Keep the knees aligned: Point the knees and toes forward and avoid letting them rotate outward or inward.
  4. Breathe steadily: Exhale during the curl and avoid holding your breath.
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