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Hamstrings · Advanced

Exercise Ball One Legged Diagonal Kick Hamstring Curl

Single-leg stability-ball hamstring curl with a diagonal free-leg reach and anti-rotation demand.

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Exercise overview

Training details

HamstringsGlutesCore

Equipment

Stability Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with one heel centered on the stability ball and the other leg lifted diagonally.
  2. 02Brace the trunk and lift the hips into a bridge while keeping the pelvis level.
  3. 03Drive the working heel into the ball and bend that knee to roll the ball toward the glutes.
  4. 04Keep the free leg reaching on its diagonal without allowing the hips or lower back to rotate.
  5. 05Extend the working leg slowly, complete the repetitions, and then switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionStability Ball Leg CurlRelated variationSingle-Leg Stability-Ball Hamstring CurlRelated variationSeated Leg Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGliding Leg CurlComparable substituteDumbbell Lying Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good Morning

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