Slider Leg Curl

HamstringsCore Sliders

A floor slider exercise for the hamstrings that combines knee flexion with an isometric glute bridge. Builds hamstring strength and glute stability with minimal equipment.

How to do it

1Lie on your back, bend your knees, and place your heels on sliders.

2Drive your hips up into a bridge, forming a straight line from shoulders to knees.

3Keep your hips high and smoothly slide your heels out until your legs are fully extended.

4Contract your hamstrings to pull your heels back toward your glutes, keeping your hips elevated.

5Repeat for reps without letting your hips touch the floor during the set.

Common mistakes

Letting your hips sag during the extension, taking tension off the hamstrings and glutes.

Using momentum instead of controlled hamstring contraction to pull the sliders back.

Hyperextending your lower back at the top, putting unnecessary stress on your spine.

Breathing

Inhale as you slide your legs out; exhale forcefully as you curl your heels back in.

Make it harder or easier

To regress, drop your hips to the floor on the extension and bridge up before curling back; to progress, perform the exercise on one leg.

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.