Diagonal Stability Ball Hamstring Curl
In SetGrip: Stability Ball Hamstring Curl (Diagonal)
- Primary muscleGlutes
- EquipmentStability Ball
- DifficultyAdvanced
- TypeIsolation · Hip-dominant
- Secondary muscles
- Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Bridged on a stability ball, you curl with one leg while the other traces a diagonal kick, so the ball fights you side to side for the entire set. It sits at the hard end of ball curls: a single hamstring handles the load while the hips refuse to tip, so expect small rep counts done slowly.
How to do the Diagonal Stability Ball Hamstring Curl
- Start by lying on your back with your legs extended and your heels resting on top of the stability ball.
- Place your arms by your sides for stability.
- Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels.
- Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed.
- Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings.
- Slowly return your right leg to the starting position, maintaining control and stability.
- Repeat the movement with your left leg, alternating sides for the desired number of repetitions.
Tip: Point the toes through the curl to take the calves out of it and force the hamstrings to do all the work.
Muscles worked
Primary
Glutes · Legs
The glutes contract to keep the hips down on lying curls and to hold the hip open on Nordics.
Secondary
- Hamstrings — The hamstrings bend the knee against the pad and should feel a hard squeeze at the top and a controlled stretch at the bottom.
- Calves — The calves assist in bending the knee, and pointing the toes rather than flexing them takes them out of the movement.
Common mistakes
- Hips lifting off the pad — on lying curls keep the hips pressed down; if they rise, the range is too long or the weight too heavy.
- Yanking the weight up — drive the heels toward the backside under control and squeeze at the top for a count.
- Dropping the weight down — the lowering half is where the hamstrings grow, so take three seconds to come back.
- Skipping the stretch on Nordics — on Nordic curls lower as far as you can control and use the hands to push back up rather than cutting the range.
Where it fits in a workout
Leg curls go after squats and deadlifts as a hamstring accessory. Superset them with leg extensions on the neighboring machine or with a back extension.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.