Slider Leg Curl

Bodyweight hamstring destroyer — builds serious hamstring and glute strength with just a smooth floor and sliders

⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Hip Extension + Knee Flexion)
Primary Muscles	Hamstrings
Secondary Muscles	Glutes, Core, Calves
Equipment	Sliders (or paper plates, towels)
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Floor surface: Smooth floor that allows sliders to glide easily
Sliders: Place under both heels (can use paper plates, towels, or socks)
Position: Lying on back, knees bent
Feet: Heels on sliders, shoulder-width apart
Hips: Lifted into bridge position
Arms: On floor by sides for stability
Core: Braced, ribs down

Slider Options

Option	Works On	Notes
Commercial sliders	Any smooth floor	Best option, consistent
Paper plates	Carpet or smooth floor	Cheap alternative
Towels	Hardwood or tile	Household option
Socks	Hardwood floor	Free option

Setup Cue

"Bridge position, heels on sliders, hips high, ready to slide feet away and curl them back"

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Extending Out
⏸️ Extended Position
⬆️ Curling In

What's happening: Bridge position with feet close to butt

Lying on back, heels on sliders
Hips elevated in bridge
Knees bent, feet close to butt
Hamstrings and glutes engaged
Core braced to maintain bridge

Feel: Glutes and hamstrings working to maintain bridge

Key Cues

Primary Cues

"Hips stay high" — don't let them sag at any point
"Pull with your hamstrings" — not your hip flexors
"Drive heels into floor" — creates better hamstring engagement
"Control both directions" — slow out, powerful curl in

Tempo Guide

Goal	Tempo	Example
Strength	3-1-2-1	3s out, 1s pause, 2s curl, 1s squeeze
Hypertrophy	2-1-2-1	2s out, 1s pause, 2s curl, 1s squeeze
Eccentric Focus	5-1-1-0	5s out, 1s pause, 1s curl

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	Knee flexion — curling feet toward butt	`█████████░` 90%
Glutes	Hip extension — maintaining elevated bridge	`████████░░` 75%

Secondary Muscles

Muscle	Action	Activation
Gastrocnemius	Assists knee flexion	`██████░░░░` 55%
Core	Maintains stable bridge position	`███████░░░` 65%

Stabilizers

Muscle	Role
Erector Spinae	Keeps spine neutral during bridge
Hip Adductors	Maintains leg alignment
Entire Core	Prevents hips from sagging

Unique Benefit

Dual hamstring function: Works both knee flexion (curling) and hip extension (keeping hips up) simultaneously. Also builds exceptional glute endurance and core stability.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Hips drop during extension	Reduces hamstring/glute work	Squeeze glutes hard, brace core
Using hip flexors	Pulling knees up instead of heels in	Wrong muscles working	Drive heels down and back
Too much ROM too soon	Extending farther than can control	Loss of form, injury risk	Start with shorter slides
Rushing the movement	Fast, uncontrolled reps	Less muscle activation	Slow and controlled tempo
Feet too wide	Wide stance	Reduces hamstring engagement	Keep feet shoulder-width or closer

Most Common Error

Hips sagging during the extended position. The whole point is maintaining that bridge throughout. If hips drop, you've lost glute and hamstring tension.

Self-Check Checklist

Hips stay elevated throughout entire rep
Controlled eccentric extension
Heels drive down into floor during curl
Full range of motion (as far as can control)
No lower back arch — neutral spine

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Partial ROM	Only extend legs partway	Building strength
Glute Bridge Hold	Just hold bridge, no sliding	Learning to maintain hip position
Physioball Curl	Feet on ball instead of sliders	Want unstable surface assistance
Eccentric Only	Slide out only, walk feet back in	Focus on eccentric strength

Variation	How	Emphasis
Standard Bilateral	Both feet, full ROM	Balanced development
Narrow Stance	Feet together	More hamstring emphasis
Wider Stance	Feet wider than shoulders	More glute involvement
Tempo Variation	Slow eccentrics (5s out)	Eccentric strength

Variation	How	When to Use
Single-Leg	One leg at a time	Huge difficulty increase
Elevated Bridge	Shoulders on bench	Increased ROM
Pause at Extension	3-5s hold at full extension	Isometric strength
Weighted	Weight on hips	Additional resistance

By Target

Target	Variation	Change
Hamstrings	Narrow stance, drive heels down	Maximize knee flexion work
Glutes	Wider stance, focus on hip height	Emphasize hip extension
Eccentric Strength	5-second eccentric phase	Slow extension out
Isometric	Holds at various positions	Build positional strength
Unilateral	Single-leg version	Balance and individual leg strength

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	3-4	6-10	90s	Slow tempo, full ROM
Hypertrophy	3-4	10-15	60s	Moderate tempo, constant tension
Endurance	2-3	15-20	45s	Continuous reps

Workout Placement

Program Type	Placement	Rationale
Lower body	After main lifts	Accessory hamstring/glute work
Home workout	Primary posterior chain	Excellent with minimal equipment
Hamstring focus	Supplementary	After deadlifts or hip hinges
Warm-up	Activation (light)	Few reps to activate hamstrings

Progression Scheme

How to Progress

Start with partial ROM if needed, build to 3x12-15 full ROM, then progress to single-leg version or move to kneeling leg curls.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Glute Bridge	Learning hip extension pattern
Physioball Leg Curl	Want more stability from ball
Partial ROM Version	Full ROM too difficult

Progressions (Harder)

Exercise	When Ready
Single-Leg Slider Curl	Can do 12+ bilateral reps
Kneeling Leg Curl	Want more challenge
Nordic Curl	Elite hamstring strength goal

Alternatives

Alternative	When to Use
Physioball Leg Curl	Similar but with stability ball
Lying Leg Curl	Have access to machine
Romanian Deadlift	Want loaded hip hinge pattern

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Hamstring injury history	Re-injury if progressed too fast	Start with partial ROM
Lower back pain	Bridge position can aggravate	Reduce ROM, focus on core bracing
Knee pain	Knee flexion under load	May need to avoid
Weak core	Hips will sag	Build core strength first

Stop Immediately If

Sharp pain in hamstring
Lower back pain during movement
Cramping in hamstrings (common — stretch and reduce volume)

Safety Tips

Start with partial ROM and build gradually
Keep core maximally braced throughout
Don't force ROM beyond what you can control
Expect hamstring cramping initially — this is normal
Use smooth, consistent floor surface
Keep sliders clean and functional

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Knee	Flexion/extension	0-90°+	🟡 Moderate
Hip	Extension maintained throughout	Isometric hip extension	🟢 Low
Ankle	Dorsiflexion	Moderate	🟢 Low

Joint-Friendly

Relatively low joint stress. The sliding motion is smooth and controlled, reducing impact compared to traditional curls.

❓ Common Questions

My hamstrings cramp during this exercise. Is that normal?

Very common, especially when first learning the movement. This usually happens because the hamstrings are working hard in an unfamiliar pattern. Reduce the range of motion, take breaks between reps, and build up gradually. The cramping typically decreases as you get stronger.

I can't pull my feet back in. What should I do?

This is normal — the concentric curl is very difficult. Start with a shorter range of motion so you can successfully curl back. Alternatively, do eccentric-only reps: slide out slowly, then walk your feet back in without sliders.

What if I don't have sliders?

Use paper plates on carpet or smooth floor, towels on hardwood, or socks on hardwood. All work well as substitutes.

How is this different from physioball leg curls?

Sliders provide a different stability challenge. The ball is more unstable side-to-side, while sliders require more hamstring strength to control the slide. Both are excellent exercises.

📚 Sources

Biomechanics & Muscle Activation:

Ebben, W.P., et al. (2009). Hamstring activation during bridging exercises — Tier A
ExRx.net — Tier C

Programming:

NSCA Essentials — Tier A
Bodyweight training protocols — Tier C

For Mo

When to recommend this exercise:

User wants effective hamstring training with minimal equipment
User is working out at home
User is building toward kneeling/Nordic curls
User wants posterior chain accessory work

Who should NOT do this exercise:

Acute hamstring injury → Wait for recovery
Severe lower back pain → May aggravate condition
Cannot maintain bridge position → Build glute bridge strength first

Key coaching cues to emphasize:

"Hips stay high the entire time — don't let them sag"
"Pull with your hamstrings, drive heels down and back"
"Control the slide out, power the curl back in"

Common issues to watch for in user feedback:

"My hamstrings cramp" → Normal initially, reduce ROM and build gradually
"I can't pull back in" → Start with shorter ROM or eccentric-only
"My hips keep dropping" → Cue glute squeeze, may need to build glute strength
"I don't feel it" → Check form, ensure heels driving down

Programming guidance:

For beginners: Build to 3x10-12 with full ROM
For intermediate: Progress to 3x12-15, then single-leg version
For advanced: Use as warmup or move to kneeling leg curls
Progress when: Can do 15+ reps with perfect form and full ROM

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Slider Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Tips​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​