Exercise Comparison
Ball Leg Curl vs Front Box Jump
Side-by-Side
Muscle Analysis
Shared
Only in Front Box Jump
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.
Front Box Jump
Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
Perform a short squat in preparation for jumping, swinging your arms behind you.
Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Front Box Jump is beginner and uses other. Choose Ball Leg Curl if you have access to exercise ball, or Front Box Jump if you prefer other. Front Box Jump is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.