Exercise guide
Exercise Ball One Legged Diagonal Kick Hamstring Curl
- Advanced
- Compound
- Rep-based
- Lower legs
This advanced unilateral exercise targets the hamstrings and glutes while demanding extreme core stability and hip control through a diagonal leg movement. It builds functional strength and corrects muscle imbalances by isolating each leg under unstable conditions.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your arms extended out to the sides for stability and one heel centered on top of the stability ball.
- Lift your hips off the floor into a bridge position, creating a straight line from your shoulders to your working knee.
- Raise the non-working leg straight up toward the ceiling to the starting position.
How to do it
- Exhale as you pull the ball toward your glutes by flexing your working knee, while simultaneously kicking the non-working leg diagonally outward away from your midline.
- Inhale and slowly extend your working leg back to the start while returning the non-working leg to the center vertical position.
- Maintain a controlled 2-1-2 tempo (2 seconds out, 1 second squeeze, 2 seconds back), keeping your hips elevated throughout the entire set.
Form checklist
- Keep your hips high and level; do not let the pelvis sag or tilt toward the working side.
- Drive firmly through the heel of the working leg to maintain contact with the ball.
- Keep your core braced and ribs tucked to prevent excessive arching in the lower back.
- Ensure the diagonal kick is controlled and does not pull your torso out of alignment.
Pro tips
- To maximize glute activation, focus on driving your hips upward as the ball comes closer to your body.
- Press your triceps and palms into the floor to create a wider base of support if you feel significant wobbling.
Make it harder
- Cross your arms over your chest to remove the floor support, forcing the core and glutes to handle all stabilization.
- Slow the eccentric (extension) phase to 4-5 seconds to increase time under tension on the hamstring.
Frequently asked
- 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 and hamstrings, and also works the obliques as secondary muscles.
- What equipment do you need for the exercise ball one legged diagonal kick hamstring curl?
- The exercise ball one legged diagonal kick hamstring curl uses stability ball.
- Is the exercise ball one legged diagonal kick hamstring curl good for beginners?
- The exercise ball one legged diagonal kick hamstring curl is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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