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

Ranked Exercise Ball One Legged Diagonal Kick Hamstring Curl Alternatives

10 substitutes, ranked by how closely each one matches the Exercise Ball One Legged Diagonal Kick Hamstring Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Reverse Hyper Extension (On Stability Ball)

   86% match

   • Glutes
   • Stability-ball
   • Intermediate
   • Compound

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you.
   2. Place your hands on the ground in front of you for stability.
   3. Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Equipment: bodyweight only, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Body position: lying face down, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
2. Play demonstration

   2. Single Leg Bridge With Outstretched Leg

   80% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Extend one leg straight out in front of you.
   3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Equipment: bodyweight only, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Body position: lying on your back, not lying face down
3. Play demonstration

   3. Dumbbell Single Leg Deadlift

   77% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the glutes.

   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.
   6. Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not lying face down
4. Play demonstration

   4. Barbell Single Leg Deadlift

   73% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   A good swap when you have a barbell to work with, and it still works the glutes.

   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.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not lying face down
5. Play demonstration

   5. Swimmer Kicks V. 2

   71% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down on a mat with your arms extended overhead.
   2. Engage your core and lift your chest and legs off the ground simultaneously.
   3. Kick your legs up and down in a fluttering motion, as if you were swimming.
   4. Continue kicking for the desired number of repetitions.
   5. Lower your chest and legs back down to the starting position.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Equipment: bodyweight only, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Body position: lying face down, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
6. Play demonstration

   6. Kick Out Sit

   71% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the glutes.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lean back slightly and place your hands on the edge of the bench or chair for support.
   3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
   4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, not glutes
   • Equipment: bodyweight only, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Exercise Ball One Legged Diagonal Kick Hamstring Curl
7. Play demonstration

   7. Reverse Hyper On Flat Bench

   71% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
   2. Hold onto the bench for stability.
   3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
   4. Squeeze your glutes at the top of the movement.
   5. Slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Equipment: bodyweight only, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Body position: lying face down, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
8. Play demonstration

   8. Dumbbell Romanian Deadlift

   69% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   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.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Exercise Ball One Legged Diagonal Kick Hamstring Curl
9. 

   9. Leg Lift

   68% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
   2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
   3. Slowly bring the raised leg back to the floor as you breathe in.
   4. Repeat for the recommended amount of repetitions.
   5. Repeat the movement with the opposite leg.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Equipment: bodyweight only, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
   • Body position: kneeling, not lying face down
   • Balance: easier to stay steady on than the Exercise Ball One Legged Diagonal Kick Hamstring Curl
10. Play demonstration

    10. Single Leg Platform Slide

    68% match

    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, the same as the Exercise Ball One Legged Diagonal Kick Hamstring Curl
    • Body position: standing, not lying face down