라이브러리로시작 
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운동 라이브러리
Exercise Ball One Legged Diagonal Kick Hamstring Curl
A single-leg stability ball bridge and curl with a diagonal kick of the free leg, hammering the hamstrings while challenging pelvic stability.
하체짐볼Leg curl
주동근
햄스트링
협응근
둔근코어척추기립근
장비
짐볼
패턴
Leg curl
준비 자세
- 01Lie on your back with the heel of one leg on top of a stability ball.
- 02Extend the other leg toward the ceiling or on a diagonal line.
- 03Place arms flat on the floor at your sides for balance.
- 04Bridge the hips up so the body forms a straight line from shoulder to heel.
수행
- 01Keeping the hips tall, drag the heel toward the glutes to curl the ball in.
- 02Hold the free leg kicked out on its diagonal line throughout.
- 03Pause with the ball close, then roll it back out under control.
- 04Complete all reps, then switch working legs.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 12 reps per leg.
- -Master the two-leg ball curl and standard single-leg curl before adding the diagonal kick.
- -A strong option for hamstring work when no leg curl machine is available.