Among hamstrings exercises, the Exercise Ball One Legged Diagonal Kick Hamstring Curl stands out as a pull movement performed with stability ball. The working muscles contribute to the movement, which is what makes this movement valuable for overall performance in this pattern. What separates this variation from other hamstrings work is that it is training one leg at a time and emphasising a diagonal movement path — a detail that changes which fibres take the load and how much stability the movement demands. Note the 'Ball One Legged Diagonal' component of the name: it specifies how this variation differs from otherwise similar hamstrings movements. Support comes from the glutes, hamstrings, and calves; the glutes in particular help extend and externally rotate the hip, which is why fatigue there often shows up before the hamstrings is fully worked. Training this with stability ball adds an unstable base that increases trunk activation, though it reduces the load you can safely handle. Programme it alongside your other hamstrings work rather than as a standalone. The pattern is accessible enough to learn in a single session, which makes it a sound entry point before progressing to heavier or more complex variations.
Muscles Worked
The Exercise Ball One Legged Diagonal Kick Hamstring Curl is primarily a legs exercise, but it is never only the legs doing the work.
Legs
75%
Glutes
42%
Hamstrings
32%
Calves
22%
Legs (primary) — These fibres contribute to the movement, and they carry the majority of the load in this movement.
Glutes (secondary) — Assists by helping to extend and externally rotate the hip, contributing to hip power, posture and lower-back protection.
Hamstrings (secondary) — Assists by helping to bend the knee and extend the hip, contributing to hip power, sprinting and knee joint balance.
Calves (secondary) — Assists by helping to point the foot downward at the ankle, contributing to ankle stiffness, walking and jumping mechanics.
Benefits of the Exercise Ball One Legged Diagonal Kick Hamstring Curl
Trains one side at a time, which exposes left-to-right imbalances that bilateral lifts hide.
Reinforces the lats, mid-back, rear delts and biceps as a coordinated unit rather than as isolated parts.
Uses stability ball, which adds an unstable base that increases trunk activation.
Builds strength in the hamstrings through a pull pattern, which carries over directly to drawing resistance toward your torso.
How to Perform the Exercise Ball One Legged Diagonal Kick Hamstring Curl
1
Take a stable starting position holding your bodyweight, working one side at a time.
2
Begin by drawing your shoulder blade toward your spine, then pull your bodyweight toward you.
3
Pull until your hamstrings is fully shortened and hold that position for a beat.
4
If the Exercise Ball One Legged Diagonal Kick Hamstring Curl starts to feel like it's working everywhere except the hamstrings, reset your position before continuing.
5
Return to the start under control, letting the arm straighten without losing tension.
6
Keep every rep at the same tempo — when speed drops noticeably, end the set.
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
Breathing Technique
The general rule for the Exercise Ball One Legged Diagonal Kick Hamstring Curl is simple: inhale on the lowering phase, exhale as you pull. For heavier sets, take a breath in at the start position, brace as though bracing for a punch, and hold that pressure through the hardest part of the rep before exhaling. Getting this right stabilises your trunk and keeps blood pressure in a sensible range.
Tips for Proper Form
Start each set with your weaker side and match the stronger side to it, not the reverse.
Set your position before the first rep rather than correcting it mid-set.
Lead with the elbow rather than the hand so the back does the work instead of the arms.
Keep the range of motion consistent across every rep so you can compare sessions honestly.
Control the lowering phase — most of the hamstrings stimulus comes from resisting the weight, not lifting it.
Keep the a diagonal movement path deliberate rather than letting momentum carry it.
Avoid yanking with body English — if you need momentum to move the stability ball, the load is too heavy to build the hamstrings.
Log your Exercise Ball One Legged Diagonal Kick Hamstring Curl numbers each session. The hamstrings responds to gradual, tracked increases far more reliably than to hard sessions you can't repeat.
The instability is the training stimulus, so keep the load light and let the hamstrings work to stabilise you.
Common Mistakes to Avoid
Pulling with the arms before the shoulder blades move.
Do this insteadInitiate with the scapula, then bend the elbow — otherwise the hamstrings barely participates.
Letting the glutes and calves take over the Exercise Ball One Legged Diagonal Kick Hamstring Curl.
Do this insteadIf you feel it everywhere except the hamstrings, reset your position and ease off the difficulty.
Setting up too far from the anchor point.
Do this insteadTest your position with partial bodyweight before committing to it.
Variations by Experience Level
Beginner
Perform the movement slowly with a light load until the pattern feels automatic. If stability ball feels unmanageable, rehearse the same pattern with bodyweight first. Stay at this level until every Exercise Ball One Legged Diagonal Kick Hamstring Curl rep looks the same as the first.
Intermediate
Add a one- to two-second pause at the hardest position of each repetition. Track your Exercise Ball One Legged Diagonal Kick Hamstring Curl numbers so you can see whether the hamstrings is actually progressing.
Advanced
Work closer to genuine failure on the final set, keeping one or two reps in reserve on the rest. Use the Exercise Ball One Legged Diagonal Kick Hamstring Curl as your accessory once your main hamstrings lift is done for the day.
Safety Considerations
Stop the set when technique degrades — a Exercise Ball One Legged Diagonal Kick Hamstring Curl rep that no longer looks like your first one is not building anything.
The most common way the Exercise Ball One Legged Diagonal Kick Hamstring Curl goes wrong is using momentum from the lower back to swing the weight.
Working one side at a time means the trunk must resist rotation — do not let the torso twist to help the rep through.
Warm up with lighter sets of the Exercise Ball One Legged Diagonal Kick Hamstring Curl before your first working set.
Who Should Avoid This Exercise
The Exercise Ball One Legged Diagonal Kick Hamstring Curl suits most healthy trainees, but it is not appropriate for everyone.
Anyone experiencing sharp, localised or radiating pain during the movement — that is a signal to stop, not to push through.
Anyone with an acute lower-back injury or disc irritation, until cleared to load the spine again.
This is general educational information, not medical advice. If you are managing an injury or medical condition, check with a qualified professional before adding this exercise to your programme.
What muscles does the Exercise Ball One Legged Diagonal Kick Hamstring Curl work?
It primarily trains the legs, with the glutes, hamstrings, and calves assisting. The pattern is classified as pull, so the lats, mid-back, rear delts and biceps share the workload.
Is the Exercise Ball One Legged Diagonal Kick Hamstring Curl suitable for beginners?
Yes. It is rated beginner-level, and the pattern can usually be learned in a single session with light resistance.
How many sets and reps should I do?
A practical starting point is 3 sets of 6-8, resting 2-3 min between sets, roughly 2x per week. Adjust from there based on how you recover.
What equipment do I need for the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
You need stability ball. This adds an unstable base that increases trunk activation, though it reduces the load you can safely handle.
How do I breathe during the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
As a general rule, inhale on the lowering phase, exhale as you pull. Avoid holding your breath for the entire set.
What is the most common mistake with the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
Using momentum from the lower back to swing the weight. The simplest correction is to lead with the elbow rather than the hand so the back does the work instead of the arms.
What can I do instead of the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
Good substitutes that train the same hamstrings pattern include Barbell Sumo Romanian Deadlift, Hammer Strength Iso-lateral Leg Curl Single Leg, and Standing Straight-leg Hamstring Stretch. Pick whichever matches the equipment you have available.
Should I train both sides equally on the Exercise Ball One Legged Diagonal Kick Hamstring Curl?
Yes. Start each set with your weaker side and match the stronger side to whatever it managed — that is how you close an imbalance rather than reinforce it.
About Training Your Hamstrings
Within hamstrings training, the Exercise Ball One Legged Diagonal Kick Hamstring Curl is the stability ball variation to reach for when you want a pull pattern you can repeat consistently.
The hamstrings run down the back of the thigh and perform two jobs: bending the knee and extending the hip. Strong hamstrings balance the quads, protect the knee, and are essential for sprinting and powerful hip extension.
Train them with two movement types. Knee-flexion work — lying and seated leg curls — targets the hamstrings directly, while hip-hinge movements like the Romanian deadlift, good morning, and Nordic curl load them through a powerful stretch. Combining both builds fuller, more resilient hamstrings than curls alone.
On hinges, push the hips back with a flat back and feel the stretch rather than rounding the spine. A slow lowering phase dramatically increases the training effect.