Exercise Ball One Legged Diagonal Kick Hamstring Curl
Exercise Ball One Legged Diagonal Kick Hamstring Curl Exercise Description
The Exercise Ball One-Legged Diagonal Kick Hamstring Curl is a unilateral posterior-chain drill that pairs a stable hip bridge with a single-leg hamstring curl on an unstable surface. The working leg flexes the knee to roll the ball in and out while the hips stay extended, emphasizing the hamstrings as prime movers with the gluteus maximus maintaining hip extension. The non-working leg reaches diagonally away from the midline, increasing the demand for pelvic control through the lateral hip musculature and deep trunk stabilizers to resist rotation. Keeping a neutral spine, level pelvis, and heel pressure into the ball helps direct load to the hamstrings and glutes rather than the lower back. This variation refines hip stability, alignment, and control in both the sagittal and frontal planes.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Biceps Femoris - Short Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Lateral Head, Gastrocnemius - Medial Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Gluteus Medius, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Stability Ball
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Exercise Ball One Legged Diagonal Kick Hamstring Curl Exercise
‘- Lie supine with arms at your sides, palms down. Place both heels on the stability ball with legs straight and ankles dorsiflexed.
– Press through your heels to lift into a bridge so shoulders, hips, and knees form a straight line; keep ribs down and spine neutral.
– Shift to one leg: keep one heel centered on the ball, then raise the other leg and reach it diagonally out from your midline, toes up. Keep your pelvis level.
– Pull the ball toward you by flexing the working knee, maintaining hip extension and even hips; keep the ball under the heel.
– Pause when the working shin is near vertical; knee tracks in line with hip and toes.
– Control the return, extending the working knee to roll the ball back without dropping or arching through the low back.
– Keep the free leg long and diagonally reached throughout, resisting any pelvic rotation or hip hike.
– Lower hips to the floor to reset as needed, then switch legs with the same form.
Exercise Ball One Legged Diagonal Kick Hamstring Curl Tips
‘- Keep your arms at your sides with palms down to help stabilize your torso on the floor.
– Dorsiflex your ankles and press your heels firmly into the ball to anchor your legs.
– When you bridge up, align shoulders, hips, and knees in a straight line while keeping ribs down and spine neutral.
– Center the working heel on the ball before lifting the free leg to maintain control as you go to one leg.
– Reach the free leg diagonally away from your midline with toes up, and keep your pelvis level as you do so.
– As you curl the ball in, flex the working knee while maintaining hip extension and even hips; keep the ball directly under your heel.
– Pause when the working shin is near vertical, with the knee tracking in line with your hip and toes.
– Control the return by extending the working knee slowly, rolling the ball back without dropping or arching through your low back.
– Keep the free leg long and diagonally reached the whole time, actively resisting pelvic rotation or hip hike.
Exercise Ball One Legged Diagonal Kick Hamstring Curl Beginner Introduction
The Exercise Ball One-Legged Diagonal Kick Hamstring Curl blends a bridge position with a single-leg curl on a stability ball, creating a demanding, balance-challenging lower-body move. With the back of the body lifted and supported only through one heel on the ball, the back of the thigh takes on the main workload as the knee bends and straightens. The butt muscles assist by holding the hips lifted, while the core helps organize the torso so the movement stays smooth and controlled.
A unique feature of this variation is the free leg stretching out on a diagonal line across the body. That angled reach heightens the challenge for the outer hip and core muscles, which work to resist tipping or twisting. Attention to an even hip line and a steady back position encourages the effort to stay in the hamstrings and glutes rather than drifting into the lower back. This makes the exercise valuable for developing both strength and body awareness on an unstable surface.