Animated GIF · Available via API
gif_boxExercise Ball One Legged Diagonal Kick Hamstring Curl
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Stability BallCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
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.
list_alt Step-by-Step Instructions
Start by lying on your back with your legs extended and your heels resting on top of the stability ball.
Place your arms by your sides for stability.
Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels.
Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed.
Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings.
Slowly return your right leg to the starting position, maintaining control and stability.
Repeat the movement with your left leg, alternating sides for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Glutes — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Exercise Ball One Legged Diagonal Kick Hamstring Curl is classified as a Beginner strength exercise, so beginners and anyone new to training Upper Legs can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Upper Legs movements in a balanced routine.
grid_view More Upper Legs Exercises
Use this data in your app
Access Exercise Ball One Legged Diagonal Kick Hamstring Curl and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Upper Legs exercises