Exercise Ball One Legged Diagonal Kick Hamstring Curl
Exercise Ball One Legged Diagonal Kick Hamstring Curl trades complexity for strength you can feel outside the gym, and it earns a place on leg day.
How to do Exercise Ball One Legged Diagonal Kick Hamstring Curl
- 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.
Exercise Ball One Legged Diagonal Kick Hamstring Curl Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change one variable a week and let the rest stay put.
Common Exercise Ball One Legged Diagonal Kick Hamstring Curl Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
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Exercise Ball One Legged Diagonal Kick Hamstring Curl — Frequently Asked Questions
How do you do the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
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. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Exercise Ball One Legged Diagonal Kick Hamstring Curl work?
The Exercise Ball One Legged Diagonal Kick Hamstring Curl primarily targets the glutes. It is classified as a legs exercise and is performed with stability Ball.
How many sets and reps of the Exercise Ball One Legged Diagonal Kick Hamstring Curl should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Exercise Ball One Legged Diagonal Kick Hamstring Curl good for beginners?
Not usually. The Exercise Ball One Legged Diagonal Kick Hamstring Curl is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
Try the Band Bent-over Hip Extension, Barbell Front Squat or the Single Leg Squat (pistol) Male. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
