Exercise Comparison
Ball Leg Curl vs Clean Deadlift
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in Clean Deadlift
Instructions
Ball Leg Curl
Begin on the floor laying on your back with your feet on top of the ball.
Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.
Clean Deadlift
Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Clean Deadlift is beginner and uses barbell. Choose Ball Leg Curl if you have access to exercise ball, or Clean Deadlift if you prefer barbell. Clean Deadlift is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.