10 Best Ball Leg Curl Alternatives for Hamstring Strength

The Ball Leg Curl is done lying on your back with a stability ball. Ranked closest by our scoring: the Band Good Morning (Pull Through), the Natural Glute Ham Raise and Platform Hamstring Slides.

Ball Leg Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Ball Leg Curl

The steps for the Ball Leg Curl itself, so you can judge how close each substitute below really is.

Hamstrings, with calves, glutes · Stability-ball · Intermediate · Compound

  1. Begin on the floor laying on your back with your feet on top of the ball.
  2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
  3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
  5. After a brief pause, return to the starting position.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band Good Morning (Pull Through)

    1. Band Good Morning (Pull Through)

    79% match

    Hamstrings · Intermediate · Compound

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

    • Band
    How to perform it
    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. Natural Glute Ham Raise

    2. Natural Glute Ham Raise

    77% match

    Hamstrings · Advanced · Compound

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

    • Bodyweight
    How to perform it
    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. Platform Hamstring Slides

    3. Platform Hamstring Slides

    70% match

    Hamstrings · Intermediate · Isolation

    It still works the hamstrings, through a different movement.

    • Other
    How to perform it
    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. Floor Glute-ham Raise

    4. Floor Glute-ham Raise

    69% match

    Hamstrings · Advanced · Compound

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

    • Machine
    How to perform it
    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. Cable Deadlifts

    5. Cable Deadlifts

    68% match

    Hamstrings · Intermediate · Compound

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

    • Cable
    How to perform it
    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
  7. Vertical Swing

    7. Vertical Swing

    68% match

    Hamstrings · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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

Ball Leg Curl FAQ

What muscles does Ball Leg Curl work?

The Ball Leg Curl primarily targets the hamstrings, biceps femoris, semitendinosus, and semimembranosus, through knee flexion while the glutes assist in hip extension. You’ll also recruit core and posterior-chain stabilizers to keep hips elevated; cue yourself to squeeze the hamstrings behind the knee on each rep.

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