Sliding Leg Curl

Technique

The sliding leg curl is a bodyweight hamstring exercise performed lying on your back with the heels on sliders, towels on a smooth floor or a stability ball. With the hips lifted into a bridge, the heels are pulled toward the glutes and then slid back out, so the hamstrings work both to bend the knees and to keep the hips extended. The slow return phase is the hardest part, so control it rather than letting the feet shoot away.

Steps

1. Lie on your back with the heels on sliders or towels and the knees bent
2. Press through the heels and lift the hips into a bridge
3. Keeping the hips high, slowly slide the heels away until the legs are almost straight
4. Pull the heels back toward the glutes while keeping the hips lifted
5. Repeat for the planned reps, then lower the hips to the floor

Common mistakes

• Letting the hips drop as the legs straighten
• Arching the lower back instead of using the glutes to hold the bridge
• Letting the feet slide out fast without control

Variations

• Eccentric-only sliding leg curl, lowering the hips when the legs are straight
• Single-leg sliding leg curl for more load
• Stability ball leg curl with the heels on the ball

FAQ