Single-Leg Sliding Leg Curl

Start

Finish

similar: Platform Hamstring Slides

How to do it

Bridge up with one heel on a slider and the other leg held off the floor, then slide the working heel out until the leg is nearly straight and curl it back in while the hips stay high.

Muscles worked

Primary: hamstrings · Also works: glutes, core

Equipment

No equipment

Common mistakes

• Letting the free leg drift down and push against the floor for help
• Allowing the hip on the working side to drop lower than the other, which twists the pelvis
• Attempting full range before the two-leg version is clean, which almost always ends in a hamstring cramp

Variations

• Half range from bridge to 45 degrees of knee bend
• Slow four-second slide out only

Can't do this one? Swap it for

• Sliding Leg Curl
• Single-Leg Lying Leg Curl
• Nordic Hamstring Curl
• Lying Leg Curl

Related exercises

• Conventional Deadlifthamstrings
• Dumbbell Romanian Deadlifthamstrings
• Downward-Facing Doghamstrings
• Seated Forward Foldhamstrings
• Lying Leg Curlhamstrings
• Nordic Hamstring Curlhamstrings