Sliding Leg Curl

Start

Finish

How to do it

Lie on your back with heels on towels or sliders on a smooth floor, lift the hips into a bridge, then slide the heels away until the legs are almost straight and pull them back in without letting the hips drop.

Muscles worked

Primary: hamstrings · Also works: glutes, core

Equipment

No equipment

Common mistakes

• Letting the hips sag to the floor as the legs extend, which removes the hamstrings from the movement
• Sliding out only a few inches because the hamstrings cramp — shorten the range instead of dropping the hips
• Yanking the heels back in with momentum rather than curling them in under control

Variations

• Eccentric only, sliding out slowly and resetting with the hands
• One leg at a time

Can't do this one? Swap it for

• Lying Leg Curl
• Nordic Hamstring Curl
• Band Leg Curl

Related exercises

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