Exercise Comparison
Ball Leg Curl vs Romanian Deadlift from Deficit
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in Romanian Deadlift from Deficit
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.
Romanian Deadlift from Deficit
Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
Reverse the motion to return to the starting position.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Romanian Deadlift from Deficit is intermediate and uses barbell. Choose Ball Leg Curl if you're looking for a more accessible option, or Romanian Deadlift from Deficit for a greater challenge. Romanian Deadlift from Deficit is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.