Sliding Leg Curl
Trains the Hamstrings.
- Equipment
- Bodyweight
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Lie on your back on a smooth floor with your heels on sliders, or on towels on a slick surface, legs straight.
- Press the arms into the floor beside you and lift the hips so the body is a straight line from shoulders to heels.
- Keeping the hips up, bend the knees to drag the heels in towards the glutes.
- Pull until the feet are flat under the knees, hips still high.
- Slide the heels back out under control until the legs are straight, keeping the hips off the floor.
- Repeat without letting the hips touch down.
Common mistakes
- Letting the hips drop as the legs straighten. The hips stay up on the way out, which is where the hamstrings are working hardest.
- Sliding the heels out too fast. The way out is the hard half; a fast slide drops the hips and skips it.
- Arching the lower back to keep the hips high. The glutes hold the hips up, not the spine; the ribs stay down.
- Pulling with the feet dug in. The heels press down enough to slide; digging the heels in on a surface with grip stops the slide and strains the knees.