Home > Strength Training for Wakeboarding, Wakeboard Workout Wednesday, Wakeboarding Exercises, Wakeboarding Fitness > Wakeboard Workout Wedenesday #11 – Stability Ball Leg Curl

Wakeboard Workout Wedenesday #11 – Stability Ball Leg Curl

The 12th edition of Wakeboard Workout Wednesday is the Stability Ball Leg Curl.  The stability ball leg curl is a much tougher version of a seated leg curl, plus it adds more of a functional component because of the instability of the stability ball.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.


Lay flat on the ground, with your heels on top of a stability ball with your hips resting on the floor.  Place your arms on the floor away from your body.  Contract your hamstrings and glutes in order to raise your hips up until they are fully extended.

Flex your knees as you drive your heels as hard as you can into the ball, while pulling the ball toward your body.  Return the ball to the starting position keeping your hips off of the floor.  That is 1 repetition.  Perform 3-4 sets of 10-15 repetitions.

***In order to make the exercise more difficult, bring your arms closer to your body.  To make this exercise extremely difficult, cross your arms over your chest.

The stability ball leg curl is a lot more functional and beneficial to wakeboarding than performing leg curl on a machine.  With the stability ball you must control the ball from rolling every possible direction.  The same is true when you are trying to control your wakeboard.

By doing leg curl on stability ball you will bring your core into the exercise a lot more than you would sitting on a machine performing leg curls.

In your next workout, try some stability ball leg curls and let me know how your hamstrings are feeling the next day.

Roger Ernst II, CSCS

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