Protected preview
Intermediate
Exercise Ball One Legged Diagonal Kick Hamstring Curl
5 steps Updated 29/08/2026
Exercise Ball One Legged Diagonal Kick Hamstring Curl is a bodyweight exercise targeting Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus).
Step by step
How to perform it
- 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.
- Engage your core and lift your hips off the floor, forming a straight line from your shoulders to your left heel.
- 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.
- 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.
- Switch legs and repeat the movement with your right heel and calf on the ball and your left leg extending upwards.
Continue from here
Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
Back to all exercises
Exercise Ball One Legged Diagonal Kick Hamstring Curl
Add it to your program
Build a program