How to do the Exercise Ball One Legged Diagonal Kick Hamstring Curl
Exercise Ball One Legged Diagonal Kick Hamstring Curl is a beginner single-joint isolation pulling exercise targeting the Glutes in the Upper Legs region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Hamstrings and Calves.
Exercise Ball One Legged Diagonal Kick Hamstring Curl demonstration · © GymiaFit
Exercise Ball One Legged Diagonal Kick Hamstring Curl at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Calves
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Exercise Ball One Legged Diagonal Kick Hamstring Curl step by step
- 1Start by lying on your back with your legs extended and your heels resting on top of the stability ball.
- 2Place your arms by your sides for stability.
- 3Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels.
- 4Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed.
- 5Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings.
- 6Slowly return your right leg to the starting position, maintaining control and stability.
- 7Repeat the movement with your left leg, alternating sides for the desired number of repetitions.
Exercise Ball One Legged Diagonal Kick Hamstring Curl — questions
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. It also recruits the Hamstrings, Calves as secondary movers.
What equipment do I need for the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball One Legged Diagonal Kick Hamstring Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
Band Squat Row, Band Stiff Leg Deadlift, Band Straight Back Stiff Leg Deadlift train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball One Legged Diagonal Kick Hamstring Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.