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The Double-Leg Swiss Ball Curl is a lower body exercise that primarily targets the hamstrings, but also works the calves and glutes. This is an isolation exercise which is well suited to beginner lifters.




  • Lie on the floor with a swiss ball beside your feet. Place your heels on top of the ball, contract your core muscles and lift your hips up off the ground, taking your body weight through your shoulders.
  • Slowly bend both legs, keeping your hips up and your core tight.
  • When there is a 90 degree bend in your legs, slowly extend them again until they are straight and in line with your body.
  • Repeat until failure.

Leg Muscle Diagram.

Leg Muscles