Exercise Ball One Legged Diagonal Kick Hamstring Curl

Exercise Ball One Legged Diagonal Kick Hamstring Curl

The Exercise Ball One Legged Diagonal Kick Hamstring Curl is a dynamic and challenging exercise that targets multiple muscle groups in your lower body, making it a great addition to your fitness routine. This exercise utilizes an exercise ball as a stability tool to engage your core and improve balance while simultaneously working your hamstrings, glutes, and quadriceps. By performing a hamstring curl with one leg at a time while maintaining stability on the exercise ball, you activate your hamstrings in a functional manner and increase the demand on your core muscles. This exercise also engages your glutes, helping to strengthen and tone your butt muscles, while simultaneously working your quadriceps to a lesser degree. In addition to its muscle-building benefits, the Exercise Ball One Legged Diagonal Kick Hamstring Curl can help improve your overall stability and coordination. By challenging your balance on the exercise ball and forcing your core muscles to engage, you'll enhance your body's ability to stabilize in various movements and daily activities. To get the most out of this exercise, ensure that you have proper form and control throughout the movement. It's essential to engage your core muscles to maintain stability on the exercise ball while focusing on the contraction of your hamstrings and glutes during the curling and kicking motions. With consistency and proper technique, this exercise can contribute to stronger, more toned legs and a more stable core. So why not give it a try and incorporate it into your next leg day routine? Remember to listen to your body and start with an appropriate level of intensity and difficulty. If you have any pre-existing conditions or concerns, always consult with a fitness professional or a physician before attempting any new exercise.


  • Start by lying on your back on the floor with your arms extended by your sides.
  • Bend your knees and place an exercise ball between your feet.
  • Extend your legs upwards, keeping your feet flexed.
  • Engage your core and lift your hips off the floor, aligning your body into a straight line from shoulders to feet.
  • While maintaining your balance, extend your right leg diagonally upwards towards the ceiling.
  • At the same time, curl the exercise ball towards your glutes by bending your right knee.
  • Pause briefly at the top of the movement and squeeze your hamstring.
  • Slowly lower your right leg and extend it back to the starting position.
  • Repeat the movement with your left leg.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise for stability and balance.
  • Start with a lighter weight and gradually increase as you become more comfortable and strong.
  • Perform the exercise in a controlled manner, focusing on proper form and technique.
  • Keep your hips lifted and in line with your torso throughout the movement.
  • Breathe deeply and exhale during the most challenging part of the exercise.
  • Maintain a neutral spine by avoiding excessive rounding or arching of the back.
  • Keep your supporting leg slightly bent to avoid locking the knee.
  • Use your glutes and hamstring muscles to initiate the movement, rather than relying on momentum.
  • Try to maintain a consistent tempo throughout the exercise for maximum benefit.
  • As you progress, you can add variations to increase the intensity, such as using ankle weights or resistance bands.


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