Stability Ball One-Legged Diagonal Kick Hamstring Curl
The single-leg ball curl with a kick: one heel rolls the ball in while the free leg swings up on a diagonal, hips held high.
How to do it
Setup
On the back, arms on the floor, one heel on a stability ball, hips lifted into a bridge, the other leg straight.
Steps
- Curl the ball in with the heel and kick the free leg up on a diagonal.
- Keep the hips high as the knee bends.
- Roll the ball out and lower the free leg together; switch legs after the set.
Common mistakes
Hips sinking as the ball comes in: drive them up; the bridge carries the curl. Kick yanking the body off line: a controlled swing, the ball steady. Pushing hard through the arms: they only balance; the heel does the work.
Breathing
Exhale on the curl, inhale lowering.
