Slider Leg Curl

What you'll gain

• Loads the hamstrings eccentrically on the floor without a machine.

• Holds the glutes in hip extension for the whole working set.

• Self-limiting: the hips drop before the load becomes reckless.

Step-by-Step Instructions

1. 1

   Lie on your back with one heel on a small round slider and the other leg bent in the air.

2. 2

   Place the arms on the floor and lift the hips into a low bridge.

3. 3

   Dorsiflex the working ankle so only the heel touches the slider.

4. 4

   Curl the heel toward the hips by bending the working knee, hips staying up.

5. 5

   Extend the working knee to slide the heel back out under control.

6. 6

   Keep the free leg, shoulders, and head still, then switch sides after the set.

Common Mistakes

• Dropping the hips on the way out, which dumps the hamstring load.

• Sliding the whole sole on the disc instead of the heel only.

• Rushing the eccentric so the curl becomes a kick.

• Letting the working knee lock out at the bottom and losing tension.

About This Exercise

The slider leg curl is a supine hamstring curl on a sliding disc. You lie on your back, lift into a bridge, and pull one heel toward the hips on a small round slider while the other leg stays bent in the air. The hamstrings flex the knee; the glutes hold the bridge; the calves and trunk assist. The heel is the only contact with the disc; the forefoot stays dorsiflexed off it. The approved clip is a single-leg heel-slider curl, not a two-towel version. For app builders this is the slider hamstring page, useful in home posterior-chain blocks and as a floor alternative to a ball curl. Equipment is Slider.

Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.

Build faster with related MoveKit resources