Description

The exercise ball one legged diagonal kick hamstring curl is a challenging unilateral exercise that targets the hamstrings and glutes while also engaging the core for stability.

Starting Position

Start by lying on your back with your arms by your sides and your heels on top of an exercise ball. Lift one leg off the ball and extend it diagonally upwards while keeping the other foot firmly planted on the ball.

Technical Execution

Slowly bend the knee of the extended leg to bring the ball towards your glutes while keeping the hips lifted and stable. Focus on squeezing the hamstrings and glutes at the top of the movement.

Range of Motion

Ensure a full range of motion by extending the leg back out to the starting position without letting the hips drop.

Variations

To increase difficulty, you can perform the exercise with both legs on the exercise ball or add ankle weights for extra resistance.

Common Mistakes

Common mistakes include arching the back, using momentum to swing the leg, and not maintaining proper balance on the exercise ball.

Practical Advice

Focus on engaging the core muscles to stabilize the body throughout the movement. Start with a smaller range of motion and gradually increase as you gain strength and balance.

Additional Notes

This exercise is great for improving hamstring strength and stability in the hip and lower back.

Difficulty Level

Intermediate

Equipment Needed

Assisted

Primary Muscles

hamstrings

Secondary Muscles

glutes