Exercise Comparison
Ball Leg Curl vs Natural Glute Ham Raise
Side-by-Side
Muscle Analysis
Shared
Only in Natural Glute Ham Raise
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.
Natural Glute Ham Raise
Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
This will be your starting position. Lower yourself under control until your knees are almost completely straight.
Remaining in control, raise yourself back up to the starting position.
If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Natural Glute Ham Raise is intermediate and uses bodyweight. Choose Ball Leg Curl if you're looking for a more accessible option, or Natural Glute Ham Raise for a greater challenge. Natural Glute Ham Raise is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.