Hips drop during the curl
Glutes and hamstrings cannot maintain hip extension while curling.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Stability Ball Hamstring Curl
Coaching cues
- Lie supine; heels on a stability ball; hips bridged off the floor
- Curl the ball toward the glutes by bending the knees — hips stay elevated
- Pause at peak flexion; roll back out under control
- One of the most effective hamstring exercises without a machine
Common faults 2
Ball rolls side to side instead of straight
Unequal hamstring strength or poor core stability causes lateral drift.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollTFL↗StretchButterfly adductor stretch↗