Exercise Comparison
Ball Leg Curl vs One-Arm Kettlebell Clean
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in One-Arm Kettlebell Clean
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.
One-Arm Kettlebell Clean
Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
Return the weight to the starting position.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while One-Arm Kettlebell Clean is intermediate and uses kettlebells. Choose Ball Leg Curl if you're looking for a more accessible option, or One-Arm Kettlebell Clean for a greater challenge. One-Arm Kettlebell Clean is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.