Exercise Comparison
Ball Leg Curl vs Linear Acceleration Wall Drill
Side-by-Side
Muscle Analysis
Shared
Only in Linear Acceleration Wall Drill
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 Acceleration Wall Drill
Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
Switch legs, raising the opposite knee, and then attacking the ground straight down.
Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Linear Acceleration Wall Drill is beginner and uses none. Choose Ball Leg Curl if you have access to exercise ball, or Linear Acceleration Wall Drill if you prefer none. Linear Acceleration Wall Drill is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.