Exercise Ball One Legged Diagonal Kick Hamstring Curl

Category

Legs

Difficulty

Advanced

Equipment

Exercise Ball

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Gastrocnemius, Soleus, Iliopsoas

How to do it

1. Begin by lying on your back with your arms at your sides, palms facing down. Place your left heel and calf on top of an exercise ball, with your right leg extended straight and aligned with your hips.
2. Engage your core and lift your hips off the floor, forming a straight line from your shoulders to your left heel.
3. Bend your left knee and roll the ball diagonally towards the middle of your hips, pulling your heel in while simultaneously raising your right leg upwards along the line of your hips.
4. Extend your left leg, rolling the ball back to the starting position, while lowering your right leg back to the floor. Repeat for the desired number of repetitions.
5. Switch legs and repeat the movement with your right heel and calf on the ball and your left leg extending upwards.

Form tips

• Move slowly and with control to maximize muscle engagement and prevent injury.
• Focus on steady breathing, exhaling as you curl the ball in and inhale as you extend your leg.
• Use a properly inflated exercise ball to provide stability and ease of movement.