Exercise Comparison
Ball Leg Curl vs Linear 3-Part Start Technique
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in Linear 3-Part Start Technique
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.
Linear 3-Part Start Technique
This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
Place your right hand onto the line, and thing bring your nose close to your left knee.
Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Linear 3-Part Start Technique is beginner and uses none. Choose Ball Leg Curl if you have access to exercise ball, or Linear 3-Part Start Technique if you prefer none. Linear 3-Part Start Technique is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.