Exercise guide · Legs & Glutes

Sliding Leg Curl

The sliding leg curl trains the hamstrings and glutes by extending and flexing the knees while the hips stay lifted. Sliders, towels, or socks on a suitable smooth floor make it an equipment-light posterior-chain exercise.

Targets: Hamstrings
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Sliding Leg Curl

Lie on your back with the heels on sliders, towels, or another low-friction surface and the arms resting by the sides.
Bend the knees, set the feet about hip width apart, and brace the abdomen before lifting the hips into a bridge.
Keeping the hips elevated, slowly slide the heels forward until the legs are nearly straight without losing pelvic control.
Pull the heels back toward the hips by bending the knees and squeezing the hamstrings, keeping the feet parallel.
Lower the hips with control after the repetition or maintain the bridge for the next repetition if your form remains solid.

Form cues

Hips stay lifted
Slide slowly out
Pull with the hamstrings
Keep feet parallel

Common mistakes

Letting the hips sag as the heels slide away
Using momentum to pull the heels back
Flaring the ribs or arching the lower back
Sliding farther than the hamstrings can control

Muscles worked

Primary

Hamstrings

Secondary

Glutes

Safety: Use a dry, clear, non-slip surface and make sure the sliders move predictably. Begin with a short range or both legs, keep the hips controlled, and stop for sharp hamstring, knee, hip, or back pain.

Alternatives

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