Sliding Leg Curl
A supine leg curl where your heels rest on sliders or a towel on a smooth floor. It trains the hamstrings eccentrically and concentrically with hips held in a bridge.
Primary muscles
- Hamstrings
Secondary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with knees bent, heels on sliders or a towel on a smooth floor, arms by your sides.
Lift your hips into a bridge.
Slowly slide your heels away until your legs are nearly straight, keeping hips off the floor.
Pull your heels back towards your glutes, keeping the hips high.
Repeat for all reps, then lower the hips.
Breathing: Inhale as you slide out, exhale as you pull back in.
Coaching tips
Hips stay lifted
Slow slide out
Dig heels in to pull back
Common mistakes
Hips dropping to the floor
Sliding out too fast
Arching the lower back
Safety notes
If you can't pull back in, lower the hips and reset rather than straining.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.