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Exercise 1417 · REF GOJKFfO

Exercise Ball One Legged Diagonal Kick Hamstring Curl exercise animation

Exercise Ball One Legged Diagonal Kick Hamstring Curl

Category
Upper Legs
Target
Glutes

Rolling the ball with one leg while balancing on the other combines a hamstring curl with a single-leg stability challenge, which means the working hamstring has to control the ball's path while the standing leg's hip and core keep everything from tipping over. It's demanding on coordination well before it's demanding on hamstring strength.

How to Do the Exercise Ball One Legged Diagonal Kick Hamstring Curl

  1. Start by lying on your back with your legs extended and your heels resting on top of the stability ball.
  2. Place your arms by your sides for stability.
  3. Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels.
  4. Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed.
  5. Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings.
  6. Slowly return your right leg to the starting position, maintaining control and stability.
  7. Repeat the movement with your left leg, alternating sides for the desired number of repetitions.

Muscles Worked

The Exercise Ball One Legged Diagonal Kick Hamstring Curl primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Calves.

More Upper Legs Exercises

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Equipment Alternatives

Don't have stability ball? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Exercise Ball One Legged Diagonal Kick Hamstring Curl work?
The Exercise Ball One Legged Diagonal Kick Hamstring Curl primarily targets the glutes, with the hamstrings and calves assisting.
What equipment do I need for the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
The Exercise Ball One Legged Diagonal Kick Hamstring Curl is done with a stability ball.
What's a good alternative to the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
If you don't have access to a stability ball, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.