Exercise Comparison
Ball Leg Curl vs Vertical Swing
Side-by-Side
Muscle Analysis
Shared
Only in Ball Leg Curl
Only in Vertical Swing
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.
Vertical Swing
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Verdict
Both exercises target the hamstrings. Ball Leg Curl is a beginner exercise using exercise ball, while Vertical Swing is beginner and uses dumbbell. Choose Ball Leg Curl if you have access to exercise ball, or Vertical Swing if you prefer dumbbell. Vertical Swing is a compound movement working multiple joints, making it better for overall strength. Ball Leg Curl isolates the target muscle for focused development.