Exercise Comparison
Ball Leg Curl vs Lunge Pass Through
Side-by-Side
Muscle Analysis
Shared
Only in Lunge Pass Through
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.
Lunge Pass Through
Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.
As you lunge, pass the kettlebell under your front leg to your opposite hand.
Pressing through the heel of your foot, return to the starting position.
Repeat the movement for the recommended amount of repetitions, alternating legs.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Lunge Pass Through is intermediate and uses kettlebells. Choose Ball Leg Curl if you're looking for a more accessible option, or Lunge Pass Through for a greater challenge. Lunge Pass Through is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.