Upper Legs Exercise · Stability Ball
Exercise Ball One Legged Diagonal Kick Hamstring Curl
- Category
- Upper Legs
- Equipment
- Stability Ball
- Target
- Glutes
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Exercise Ball One Legged Diagonal Kick Hamstring Curl is a targeted isolation upper legs movement designed to train the Glutes with direct engagement of the Calves.
Open-chain single-joint knee flexion isolating the biceps femoris, semitendinosus, and semimembranosus with minimal spinal fatigue. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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
- 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.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Open-chain single-joint knee flexion isolating the biceps femoris, semitendinosus, and semimembranosus with minimal spinal fatigue.
Common Mechanical Mistakes & Form Errors to Avoid
- Lifting Hips Off the Pad: Allowing hips to rise into anterior pelvic tilt during lying curls shifts tension off the hamstrings onto the lower back.
- Pointed Toes (Plantarflexion): Pointing toes excessively recruits the gastrocnemius (calf) to assist the curl rather than isolating the hamstrings.
- Shortchanging the Bottom Stretch: Reversing the movement before reaching full knee extension misses the high-hypertrophy lengthened position.
Proper Breathing Patterns & Core Engagement
Inhale as legs extend to full stretch; exhale as heels curl tightly toward glutes.
Add the Exercise Ball One Legged Diagonal Kick Hamstring Curl to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Ensure knee joint axis aligns precisely with the machine pivot point to prevent shear stress on cruciate ligaments. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
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
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
Equipment Alternatives
Don't have stability ball? These target the same glutes with different equipment.
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 as the primary agonist. Synergist assistance is provided by the hamstrings along with the calves. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- 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 performed using a stability ball. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
- The most frequent error is lifting hips off the pad: Allowing hips to rise into anterior pelvic tilt during lying curls shifts tension off the hamstrings onto the lower back.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- 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 Basic Toe Touch (male) targets the same glutes using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.