Exercise Comparison
Ball Leg Curl vs Knee Tuck Jump
Side-by-Side
Muscle Analysis
Shared
Only in Knee Tuck 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.
Knee Tuck Jump
Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Knee Tuck Jump is beginner and uses bodyweight. Choose Ball Leg Curl if you have access to exercise ball, or Knee Tuck Jump if you prefer bodyweight. Knee Tuck Jump is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.