Glutes exercise · stability ball
Exercise Ball One Legged Diagonal Kick Hamstring Curl
The exercise ball one legged diagonal kick hamstring curl is a stability ball exercise that targets the glutes, with the hamstrings and calves assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, calves
- Equipment
- Stability ball
- Body part
- Upper legs
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and calves work as secondary muscles. See all glute exercises or every stability ball exercise.
