LEGS · COMPOUND
Slider Leg Curl
A floor-based hamstring curl using sliding foot resistance.
Primary musclesHamstrings
Secondary musclesGlutes, Core
EquipmentSliders or towels
DifficultyIntermediate · Knee Flexion
How to perform
- Lie on your back with heels on sliders and hips elevated.
- Extend the legs slowly while keeping the hips lifted.
- Curl the heels back toward the body and reset.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the hamstrings as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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