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Prone Leg Curl With Exercise Ball

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muscles:HamstringsMuscle, AdductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle
required:Bench, Exercise Ball
optional:Fitness Mat
fitness level:Normal
exercise type:Strength
Variations available (7)
Starting PositionExecution

Starting Position

  • lay down on your abs on the floor or a fitness mat
  • clamp a gym ball or a folded towel between your feet
  • rest your arms under your head
  • angle the legs to 90 degrees

Correct Execution

  • push the gym ball together as much as possible (adduction)
  • now brace the butt
  • lift the thighs so that the knees lose contact to the ground
  • the range of motion is small
  • to avoid a hollow back, brace the abs also
  • hold the contraction for 1-2 seconds
  • lower the thighs and repeat the execution