Exercise Ball One Legged Diagonal Kick Hamstring Curl

Setup

1. 01Lie on your back with the heel of one leg on top of a stability ball.
2. 02Extend the other leg toward the ceiling or on a diagonal line.
3. 03Place arms flat on the floor at your sides for balance.
4. 04Bridge the hips up so the body forms a straight line from shoulder to heel.

Execution

1. 01Keeping the hips tall, drag the heel toward the glutes to curl the ball in.
2. 02Hold the free leg kicked out on its diagonal line throughout.
3. 03Pause with the ball close, then roll it back out under control.
4. 04Complete all reps, then switch working legs.

Checkpoints

• -Hips stay lifted at the same height through curl and extension.
• -The pelvis stays level; neither hip drops toward the floor.
• -The ball rolls in a straight line without wobbling sideways.
• -The free leg holds its diagonal position without swinging.

Common mistakes

• -Letting the hips sag as the ball rolls out.
• -Swinging the free leg to generate momentum.
• -Curling with a fast, bouncy tempo and losing ball control.
• -Pushing through the toes instead of digging in the heel.