10 Best Ball Leg Curl Alternatives for Hamstring Strength

Ranked Ball Leg Curl Alternatives

10 substitutes, ranked by how closely each one matches the Ball Leg Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Band Good Morning (Pull Through)

   79% match

   • Hamstrings
   • Band
   • Intermediate
   • Compound

   A good swap when you have a band to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
   2. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
   3. Return to the starting position be driving through with the hips to come back to a standing position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Ball Leg Curl
   • Equipment: a band, not a suspension trainer
   • Body position: standing, not lying on your back
   • Balance: easier to stay steady on than the Ball Leg Curl
2. 

   2. Natural Glute Ham Raise

   77% match

   • Hamstrings
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

   How to perform this exercise

   1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
   2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
   3. Remaining in control, raise yourself back up to the starting position.
   4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Ball Leg Curl
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: kneeling, not lying on your back
3. 

   3. Platform Hamstring Slides

   70% match

   • Hamstrings
   • Other
   • Intermediate
   • Isolation

   It still works the hamstrings, through a different movement.

   How to perform this exercise

   1. For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
   2. Begin the movement by flexing the knee, keeping your other leg straight.
   3. Continue bringing the heel closer to you, sliding it on the floor.
   4. At full knee flexion, reverse the movement to return to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Ball Leg Curl
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying on your back, the same as the Ball Leg Curl
4. 

   4. Floor Glute-ham Raise

   69% match

   • Hamstrings
   • Machine
   • Advanced
   • Compound

   A good swap when you have a machine to work with, and it still works the hamstrings.

   How to perform this exercise

   1. You can use a partner for this exercise or brace your feet under something stable.
   2. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
   3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
   4. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Ball Leg Curl
   • Equipment: a machine, not a suspension trainer
   • Body position: kneeling, not lying on your back
   • Balance: easier to stay steady on than the Ball Leg Curl
5. 

   5. Cable Deadlifts

   68% match

   • Hamstrings
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
   2. To begin, squat down be flexing your hips and knees until you can reach the handles.
   3. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
   4. After reaching a full standing position, Return to the starting position and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Ball Leg Curl
   • Equipment: a cable, not a suspension trainer
   • Body position: standing, not lying on your back
   • Balance: easier to stay steady on than the Ball Leg Curl
6. 

   6. Hurdle Hops

   68% match

   • Hamstrings
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
   2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
   3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
   4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Ball Leg Curl
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: standing, not lying on your back
7. 

   7. Vertical Swing

   68% match

   • Hamstrings
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
   2. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
   3. Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
   4. As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Ball Leg Curl
   • Equipment: free weights, not a suspension trainer
   • Body position: standing, not lying on your back
8. 

   8. Hanging Bar Good Morning

   67% match

   • Hamstrings
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
   2. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your traps. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
   3. Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight.
   4. Slowly lower the weight back to the starting position, where it is supported by the chains.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Ball Leg Curl
   • Equipment: free weights, not a suspension trainer
   • Body position: hanging, not lying on your back
9. Play demonstration

   9. Glute Bridge Two Legs On Bench

   67% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
   2. Place your hands on the bench beside your hips for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not hamstrings
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying on your back, the same as the Ball Leg Curl
   • Balance: easier to stay steady on than the Ball Leg Curl
10. 

    10. Reverse Band Deadlift

    66% match

    • Hamstrings
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
    2. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
    3. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
    4. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
    5. Lower the bar by bending at the hips and guiding it to the floor.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: hamstrings, the same as the Ball Leg Curl
    • Equipment: free weights, not a suspension trainer
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than the Ball Leg Curl