Legs · Stability Ball
Exercise Ball One Legged Diagonal Kick Hamstring Curl
How to do the exercise ball one legged diagonal kick hamstring curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Lie on your back with one heel on a stability ball and lift your hips into a bridge. Curl the ball toward you with that leg while kicking the other leg out diagonally, then extend back out under control.
- 1Your hamstring and glute on the working leg driving the curl
- 2Your hips staying lifted and level as the ball rolls in
- 3Your core bracing to keep the free leg steady on the diagonal
Common mistakes
- Letting your hips drop as you curl the ball in
- Rushing so the ball wobbles out of control
- Twisting your pelvis instead of keeping it square
Muscles worked
The exercise ball one legged diagonal kick hamstring curl mainly works the hamstrings and glutes, with the lower abs, lower back, obliques, and calves assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower AbsSupport
- Lower BackSupport
- ObliquesSupport
- CalvesSupport
- Upper AbsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the exercise ball one legged diagonal kick hamstring curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.