Exercise Comparison
Ball Leg Curl vs Kettlebell One-Legged Deadlift
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in Kettlebell One-Legged 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.
Kettlebell One-Legged Deadlift
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Kettlebell One-Legged Deadlift is intermediate and uses kettlebells. Choose Ball Leg Curl if you're looking for a more accessible option, or Kettlebell One-Legged Deadlift for a greater challenge. Kettlebell One-Legged Deadlift is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.