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Upper Legs · Stability Ball
Exercise Ball One Legged Diagonal Kick Hamstring Curl
Exercise Ball One Legged Diagonal Kick Hamstring Curl is an intermediate isolation strength exercise that works the hamstrings (upper legs), with the calves and hip flexors assisting. It needs a stability ball. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Stability Ball
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Hip Flexors · Iliopsoas
How to do Exercise Ball One Legged Diagonal Kick Hamstring Curl
- Begin by lying on your back with your arms at your sides, palms facing down. Place your left heel and calf on top of an exercise ball, with your right leg extended straight and aligned with your hips.
- Engage your core and lift your hips off the floor, forming a straight line from your shoulders to your left heel.
- Bend your left knee and roll the ball diagonally towards the middle of your hips, pulling your heel in while simultaneously raising your right leg upwards along the line of your hips.
- Extend your left leg, rolling the ball back to the starting position, while lowering your right leg back to the floor. Repeat for the desired number of repetitions.
- Switch legs and repeat the movement with your right heel and calf on the ball and your left leg extending upwards.
Form tips
- Move slowly and with control to maximize muscle engagement and prevent injury.
- Focus on steady breathing, exhaling as you curl the ball in and inhale as you extend your leg.
- Use a properly inflated exercise ball to provide stability and ease of movement.
Exercise Ball One Legged Diagonal Kick Hamstring Curl alternatives
More hamstrings exercises
Exercise Ball One Legged Diagonal Kick Hamstring Curl FAQ
What muscles does Exercise Ball One Legged Diagonal Kick Hamstring Curl work?
Exercise Ball One Legged Diagonal Kick Hamstring Curl mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The calves and hip flexors work as secondary muscles.
What equipment do you need for Exercise Ball One Legged Diagonal Kick Hamstring Curl?
You need a stability ball.
How many sets and reps of Exercise Ball One Legged Diagonal Kick Hamstring Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Exercise Ball One Legged Diagonal Kick Hamstring Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Exercise Ball One Legged Diagonal Kick Hamstring Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Exercise Ball One Legged Diagonal Kick Hamstring Curl?
Other exercises for the hamstrings include Cable Hamstring Curl, Alternating Hamstring Curl, Nordic Hamstring Curl With Partner and Resistance Band Leg Curl.
For developers
Use Exercise Ball One Legged Diagonal Kick Hamstring Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_GHDNIW" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_GHDNIW", "name": "Exercise Ball One Legged Diagonal Kick Hamstring Curl", "model": "male", "target": "Hamstrings", "equipment": "Stability Ball", "media": { "mp4": "https://…/ex_GHDNIW/mp4-720.mp4?…", "poster": "https://…/ex_GHDNIW/poster.jpg?…" } }