Exercise Ball One Legged Diagonal Kick Hamstring Curl 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge
Required Equipment
Exercise Ball
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Exercise Ball One-Legged Diagonal Kick Hamstring Curl is a challenging lower-body exercise that primarily targets the glutes while also engaging the hamstrings as a secondary muscle group. Using an exercise ball for support, the exercise involves lifting one leg straight into the air while keeping the other foot on the ball, then pushing the hips upward to activate the glutes. From this position, the leg on the ball curls the ball toward the body, creating tension in the hamstrings, before slowly rolling it back to the starting position. This movement emphasizes stability, balance, and controlled motion, making it an effective compound exercise for strengthening the posterior chain while improving coordination and core engagement.
How to Perform
Place one foot on an exercise ball while lifting the opposite leg straight up toward the ceiling. Keep your hands flat on the floor to help stabilize your body.
Press your hips upward, creating a bridge position, and consciously activate your glutes and hamstrings to maintain control.
Gently pull the ball toward your glutes by bending the knee of the leg resting on the ball, keeping the elevated leg fully extended and engaged throughout the movement.
Once you reach the maximum curl, slowly extend your leg back, rolling the ball to its original position, and focus on maintaining balance and controlled motion.
Complete the movement with the other leg, ensuring symmetry in strength and stability on both sides.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move with Control: As you draw the ball toward your body using the leg on the ball, lift your hips deliberately, keeping the motion smooth and controlled. Avoid rushing or relying on momentum, as this reduces muscle engagement and increases the risk of strain.
Engage Your Core: Keep your abdominal muscles active throughout the exercise to stabilize your body. This is especially important when balancing on one leg. Letting your core relax or your hips sag can put unnecessary pressure on your lower back.
Maximize Your Range of Motion: Focus on curling the ball as far as comfortably possible while maintaining proper form. Fully extend the leg again as you return the ball to the starting position, ensuring that the muscles remain engaged throughout the entire movement.
How Not to Perform
Don’t Rush the Movement: Avoid pulling the ball quickly toward your body or using momentum. Fast, uncontrolled motions reduce glute and hamstring activation and increase the risk of strain.
Avoid Letting Hips Drop: Keep your hips lifted and stable throughout the exercise. Allowing your hips to sag shifts tension away from the glutes and hamstrings and can strain your lower back.
Do Not Relax Your Core: Never disengage your abdominal muscles. A weak or relaxed core leads to poor balance and reduces the effectiveness of the exercise.
Avoid Locking or Hyperextending the Elevated Leg: Keep the lifted leg straight but not locked or overextended. Locking the knee can cause joint stress and reduce glute engagement.
Don’t Let Hands Bear Excessive Weight: Your hands should assist with balance only. Pressing too hard on the floor reduces engagement of the glutes and hamstrings.
Avoid Incomplete Range of Motion: Do not perform partial curls where the ball barely moves. Incomplete range of motion limits muscle activation and diminishes results.
Don’t Hold Your Breath: Maintain steady breathing. Holding your breath increases tension and fatigue unnecessarily, making the exercise less efficient.
Avoid Uneven Leg Switching: When changing legs, ensure you maintain symmetry and proper form. Rushing or uneven transitions can create imbalances and reduce effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
