Slider Hamstring Curl

Hamstrings, GlutesSliders

The slider leg curl is a floor-based isolation move that targets the hamstrings and glutes using gliding discs. It delivers direct posterior-chain recruitment without placing heavy load on the spine.

How to do it

1Lie on your back, bend your knees, and set your heels on the center of the sliders.

2Bridge your hips up until your body forms a straight line from shoulders to knees.

3Slide your heels out slowly, extending your legs while keeping your hips lifted off the floor.

4Squeeze your hamstrings hard to pull your heels back toward your glutes.

5Hold the top contraction for a full second, keeping your hips high, then repeat.

Common mistakes

Arching your lower back as you pull, taking work off the hamstrings and stressing your spine.

Letting your hips drop to the floor mid-rep, losing continuous tension on the glutes and hamstrings.

Kicking your legs out too fast, losing control of the slide and straining your hamstrings.

Breathing

Inhale as you slide your heels out; exhale as you curl your heels back into your hips.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.