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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
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.
Variations and alternatives
Frequently asked questions
What muscles does the Diagonal Stability Ball Hamstring Curl work?
The Diagonal Stability Ball Hamstring Curl primarily works the glutes. It also involves the hamstrings and calves, which assist the movement and stabilise the joints.
Is the Diagonal Stability Ball Hamstring Curl good for beginners?
Not as a starting point. The Diagonal Stability Ball Hamstring Curl is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
How many sets and reps should I do?
It depends on your goal. For the Diagonal Stability Ball Hamstring Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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