Upper Legs Exercise · Stability Ball
Exercise Ball One Legged Diagonal Kick Hamstring Curl
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.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Stability Ball
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Exercise Ball One Legged Diagonal Kick Hamstring Curl
- Lie on your back with your legs straight and your heels resting on top of the stability ball.
- Rest your arms at your sides for balance.
- Brace your glutes and core to raise your hips off the floor, forming a straight line from shoulders to heels.
- Bend your right knee and draw it toward your chest, keeping your left leg straight with the foot flexed.
- Kick your right leg diagonally across your body, fully extending it and engaging your hamstrings.
- Return your right leg to the starting position slowly, staying controlled and stable.
- Perform the same movement with your left leg, alternating sides for the desired number of reps.
Quick Exercise Facts
Target Muscle Activation
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Match the demonstrated support and direction of movement. Leg curls bend the knees against resistance; Nordic curls lower and return the torso while the lower legs stay supported. These variations need different instructions rather than a universal machine setup.
Common Mistakes to Avoid
- Using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.
- Dropping into the movement: Control the lowering or straightening phase rather than letting the resistance or body drop.
- Forcing the range: Use a range you can control and return from without bouncing or forcing the end position.
How to Breathe During This Exercise
Keep breathing steadily through each controlled repetition.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Exercise Ball One Legged Diagonal Kick Hamstring Curl mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Calves.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the Exercise Ball One Legged Diagonal Kick Hamstring Curl work?
- The Exercise Ball One Legged Diagonal Kick Hamstring Curl mainly works your glutes. It also helps strengthen your hamstrings and calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
- You do the Exercise Ball One Legged Diagonal Kick Hamstring Curl with a stability ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
- One mistake to watch for is using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.