5 Top Alternatives to Exercise Ball One-Leg Diagonal Hamstring Curl

If you need a substitute for the Exercise Ball One Legged Diagonal Kick Hamstring Curl, use single-leg Romanian deadlifts, glute bridges, Nordic curls, slider hamstring curls, or cable pull-throughs. Each keeps hip extension and hamstring eccentric control; cue a tight core, hinge at the hips, and drive through the heel to maximize glute activation.

Original Exercise: Exercise Ball One Legged Diagonal Kick Hamstring Curl

Exercise Ball One Legged Diagonal Kick Hamstring Curl
Primary Muscle
Glutes
Equipment
Stability-ball
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Hamstrings, Calves
How to Perform Exercise Ball One Legged Diagonal Kick Hamstring Curl
  1. Start by lying on your back with your legs extended and your heels resting on top of the stability ball.
  2. Place your arms by your sides for stability.
  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. Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed.
  5. Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings.
  6. Slowly return your right leg to the starting position, maintaining control and stability.
  7. Repeat the movement with your left leg, alternating sides for the desired number of repetitions.

Best Exercise Ball One Legged Diagonal Kick Hamstring Curl Alternatives

Best Match
Dumbbell Single Leg Deadlift

1. Dumbbell Single Leg Deadlift

77.2% Match
Glutes Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
  2. Shift your weight onto your left leg and lift your right foot slightly off the ground.
  3. Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
  4. At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
  5. Lower the dumbbell until your torso and right leg are parallel to the ground.
Barbell Single Leg Deadlift

2. Barbell Single Leg Deadlift

73.2% Match
Glutes Barbell Advanced Isolation
How to perform this exercise
  1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
  2. Shift your weight onto your left foot and lift your right foot slightly off the ground.
  3. Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
  4. Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
  5. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
Dumbbell Romanian Deadlift

3. Dumbbell Romanian Deadlift

68.7% Match
Glutes Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your knees to bend slightly.
  3. Lower the dumbbells until you feel a stretch in your hamstrings, then push through your heels and engage your glutes to return to the starting position.
  4. Repeat for the desired number of repetitions.
Dumbbell Single Leg Deadlift With Stepbox Support

4. Dumbbell Single Leg Deadlift With Stepbox Support

67.2% Match
Glutes Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
  2. Place your left foot on a stepbox or elevated surface behind you.
  3. Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
  4. As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
  5. Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
Cable Standing Hip Extension

5. Cable Standing Hip Extension

64.9% Match
Glutes Cable Beginner Isolation
How to perform this exercise
  1. Attach a cable to a low pulley and stand facing away from the machine.
  2. Place the cable around your ankle and stand with your feet shoulder-width apart.
  3. Keep your core engaged and your back straight throughout the exercise.
  4. Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
  5. Pause for a moment, then return to the starting position.
Band Bent-over Hip Extension

6. Band Bent-over Hip Extension

64.9% Match
Glutes Band Beginner Isolation
How to perform this exercise
  1. Attach the band to a sturdy anchor point at ankle height.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step back to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and lean forward, maintaining a neutral spine.
  5. Extend your right leg straight back, squeezing your glutes at the top.
Arms Apart Circular Toe Touch (male)

7. Arms Apart Circular Toe Touch (male)

64.1% Match
Glutes Body-weight Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and arms extended to the sides.
  2. Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
  3. As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
  4. Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
  5. Continue alternating sides for the desired number of repetitions.
Band Straight Back Stiff Leg Deadlift

8. Band Straight Back Stiff Leg Deadlift

63.3% Match
Glutes Band Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and place the band around your upper legs.
  2. Hold the band with both hands in front of your thighs, palms facing your body.
  3. Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground.
  4. Feel the stretch in your hamstrings as you lower the band.
  5. Engage your glutes and hamstrings to lift your body back up to the starting position.
Band Stiff Leg Deadlift

9. Band Stiff Leg Deadlift

63.3% Match
Glutes Band Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and place the band around your ankles.
  2. Hold the band with both hands in front of your thighs, palms facing your body.
  3. Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
  4. As you lower, push your hips back and allow your knees to bend slightly.
  5. Lower the band towards the ground, feeling a stretch in your hamstrings.
Dumbbell Stiff Leg Deadlift

10. Dumbbell Stiff Leg Deadlift

63.3% Match
Glutes Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
  2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.
  3. Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.
  4. Repeat for the desired number of repetitions.

Why You Might Need a Exercise Ball One Legged Diagonal Kick Hamstring Curl Alternative

You might replace this exercise due to instability on the ball, knee or lower-back pain, lack of equipment, or to progress load. Alternatives let you maintain the same hip-extension and hamstring eccentric emphasis while changing stability, range of motion, or loading. For example, a single-leg Romanian deadlift preserves unilateral strength and trains the posterior chain through a loaded hip hinge—cue a long spine and active glute contraction at the top to replicate the curl’s glute recruitment.

How to Choose the Right Substitute

Select a substitute based on what you want to preserve: stability, unilateral overload, or knee-flexion emphasis. If you need the same unilateral balance and hip-extension demand, pick single-leg RDLs and focus on a controlled eccentric and hip hinge with a neutral spine. For greater knee-flexor emphasis, use Nordic curls or slider curls—anchor the feet, control the lowering, and feel the hamstrings lengthen under load. For limited equipment, choose glute bridges or cable pull-throughs and cue full hip squeeze at lockout for maximal glute activation.

Frequently Asked Questions

What muscles does Exercise Ball One Legged Diagonal Kick Hamstring Curl work?

It primarily targets the glutes and hamstrings while engaging the erector spinae and core for stabilization. The unilateral diagonal pattern increases hip-extension demand and challenges glute medius for pelvic stability.

What is the best bodyweight alternative to Exercise Ball One Legged Diagonal Kick Hamstring Curl?

A single-leg hip bridge is the top bodyweight substitute; lie supine, drive one heel into the ground, and extend the hip until you squeeze the glute. Cue a firm core and posterior pelvic tilt to maximize glute and hamstring engagement.

Can I build muscle without doing Exercise Ball One Legged Diagonal Kick Hamstring Curl?

Yes. You can build glute and hamstring mass with alternatives that load the same movement patterns, like single-leg RDLs, Nordic curls, and weighted glute bridges. Focus on progressive overload, controlled eccentric reps, and full hip extension to stimulate hypertrophy.

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