Exercise Comparison
Ball Leg Curl vs Inchworm
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
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.
Inchworm
Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
Keep going until your body is parallel to the ground in a pushup position.
Now, keep your hands in place and slowly take short steps with your feet, moving only a few inches at a time.
Continue walking until your feet are by hour hands, keeping your legs straight as you do so.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Inchworm is beginner and uses bodyweight. Choose Ball Leg Curl if you have access to exercise ball, or Inchworm if you prefer bodyweight. Inchworm is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.