Strength Training · Bodybuilding
Sliding Leg Curl
The sliding leg curl trains your hamstrings by sliding your heels out and back while holding your hips off the floor. It combines knee bending with the challenge of maintaining a bridge.
- Intermediate
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie on your back with knees bent, arms beside you, and each heel centered on a sliding disc.
- Lift your hips into a bridge.
- Slide your heels away from you until your legs are nearly straight.
- Pull your heels toward you until they are beneath your knees.
- Lower your hips to the mat after your final repetition.
Form cues
- Keep your ribs down.
- Press your upper arms into the floor.
- Breathe out as you curl.
Common mistakes
- Hips saggingShorten the slide so you can maintain the bridge throughout each repetition.
- Heels shooting outwardTake two to three seconds to slide your heels away rather than letting them slip.
- Knees spreading apartKeep your knees aligned with your hips as your heels travel along parallel paths.
Safety
An uncontrolled slide can abruptly load your hamstrings near full extension, especially when fatigued. Excessive lower-back arching can also cause discomfort.
- Test that the discs glide evenly on your floor before starting.
- Clear the full sliding path of obstacles.
- Stop the set if you feel sharp pain or a hamstring cramp.
If you have a recent hamstring injury or ongoing knee or lower-back pain, ask a physiotherapist about a suitable starting version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Sliding Discs
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 1 min
Start with a range of motion that leaves you able to complete about two more controlled repetitions.