Exercise Comparison
Ball Leg Curl vs Upper Back-Leg Grab
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in Upper Back-Leg Grab
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.
Upper Back-Leg Grab
While seated, bend forward to hug your thighs from underneath with both arms.
Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Upper Back-Leg Grab is beginner and uses none. Choose Ball Leg Curl if you have access to exercise ball, or Upper Back-Leg Grab if you prefer none.