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The Double leg swiss ball hamstring curl is a lower body exercise that primarily targets the hamstrings, but also works the glutes and core. This is an isolation exercise which is well suited to intermediate lifters.



  • Experiment with different foot positions on the ball unti you find what works for you and helps you to balance.



  • Lie on your back with your heels on an exercise ball and your arms outstretched. Lift your hips off the ground and stretch your legs out straight. This is the start position.
  • Curl your legs towards you by bending your knees. Use your arms and core to stabilise yourself as you do so and make sure you keep your hips off the ground. If you find this too difficult, try swapping for a bodyweight hip thrust.
  • Straighten your legs to return to the starting position, trying to keep your hips up and your body in a straight line throughout.

Leg Muscle Diagram.

Leg Muscles