Exercise Ball One Legged Diagonal Kick Hamstring Curl
Description
The exercise ball one-legged diagonal kick hamstring curl is an advanced stability ball hamstring exercise. You lie on your back with both feet on the ball, lift one leg up diagonally, and curl the ball toward you with the other leg. The single-leg curl combined with the diagonal kick creates extreme instability and hamstring challenge.
Muscle Group
Equipment Required
Exercise Ball One Legged Diagonal Kick Hamstring Curl Instructions
- Lie on your back with both heels on top of a stability ball. Arms at your sides, palms down.
- Lift your hips up into a bridge position. Body forms a line from heels to shoulders.
- Lift your left leg straight up off the ball, extending it diagonally to about 45 degrees.
- Curl the ball toward you with your right heel by bending your right knee.
- Continue curling until the ball is under your right foot.
- Slowly extend your right leg to push the ball back out.
- Maintain the bridge and the left leg lift throughout.
- Complete reps on one side, then switch legs. Use slow, controlled movement.
Exercise Ball One Legged Diagonal Kick Hamstring Curl Form & Visual
Exercise Ball One Legged Diagonal Kick Hamstring Curl Benefits
- Extreme hamstring and glute challenge
- Single-leg work exposes imbalances
- Heavy core and hip stability demand
- Builds functional hamstring strength
- Engages deep stabilizers
- Advanced stability ball progression
Exercise Ball One Legged Diagonal Kick Hamstring Curl Muscles Worked
- Hamstrings (curling leg)
- Gluteus maximus (bridge hold)
- Hip flexors (lifted leg)
- Core (heavy anti-rotation)
- Calves
Exercise Ball One Legged Diagonal Kick Hamstring Curl Variations & Alternatives
- Exercise Ball Leg Curl (two legs)
- Dumbbell Lying Hamstring Curl
- Nordic Hamstring Curl
- Single-Leg Stability Ball Curl
- Slider Hamstring Curl
