Exercise Comparison
Ball Leg Curl vs Prowler Sprint
Side-by-Side
Muscle Analysis
Shared
Only in Prowler Sprint
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.
Prowler Sprint
Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Prowler Sprint is beginner and uses other. Choose Ball Leg Curl if you have access to exercise ball, or Prowler Sprint if you prefer other. Prowler Sprint is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.