Beginner
EXERCISE BALL ONE LEGGED DIAGONAL KICK HAMSTRING CURL
Upper legs
Body Part
Glutes
Target Muscle
Stability ball
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by lying on your back with your legs extended and your heels resting on top of the stability ball.
2
Step:2 Place your arms by your sides for stability.
3
Step:3 Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels.
4
Step:4 Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed.
5
Step:5 Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings.
6
Step:6 Slowly return your right leg to the starting position, maintaining control and stability.
7
Step:7 Repeat the movement with your left leg, alternating sides for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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