Exercise Comparison
Ball Leg Curl vs Power Stairs
Side-by-Side
Muscle Analysis
Shared
Only in Power Stairs
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.
Power Stairs
In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.
As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.
Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Power Stairs is intermediate and uses other. Choose Ball Leg Curl if you're looking for a more accessible option, or Power Stairs for a greater challenge. Power Stairs is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.