This exercise involves using an exercise ball to perform a one-legged diagonal kick followed by a hamstring curl. It helps to improve balance, stability, and strengthen the lower body muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets triceps muscles for increased strength and definition
- Improves overall upper body strength and stability
- Can be done with relatively light weights, making it accessible for beginners
- Helps to improve range of motion in the shoulders and elbows
- Can be easily modified for different fitness levels and goals
How to perform
- Start by lying on your back with your arms by your sides and your feet on top of the exercise ball.
- Lift your left leg off the ball and extend it towards the ceiling.
- Place your right foot on the ball and lift your hips off the ground.
- Use your right foot to roll the ball towards your left hand, keeping your left leg extended towards the ceiling.
- As the ball reaches your left hand, use your hamstring to curl the ball back towards your right foot.
- Repeat this diagonal kick and hamstring curl motion for 10-12 reps on one side before switching to the other leg.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Abs
Primary