Slider Leg Curl
Learn how to do slider leg curl with a clear setup, controlled movement, and a technique you can repeat.
How to do slider leg curl
- Lie on your back with arms at your sides, knees bent, and heels on sliders or towels on a suitable smooth floor. Check that the surface slides predictably.
- Lift the hips into a bridge and brace the trunk. Slide both heels away slowly, extending the knees only as far as you can keep the hips controlled.
- Pull the heels back toward you by bending the knees, keeping the hips lifted. Lower to reset if the bridge position can no longer be maintained.
Slider Leg Curl: muscles worked
Primary focus: hamstrings and glutes. Supporting muscles: Core.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do slider leg curl?
Lie on your back with arms at your sides, knees bent, and heels on sliders or towels on a suitable smooth floor. Check that the surface slides predictably. Lift the hips into a bridge and brace the trunk. Slide both heels away slowly, extending the knees only as far as you can keep the hips controlled. Pull the heels back toward you by bending the knees, keeping the hips lifted. Lower to reset if the bridge position can no longer be maintained.
What muscles does slider leg curl work?
Slider Leg Curl primarily trains the hamstrings and glutes, with the core contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for slider leg curl?
Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.
What can I do instead of slider leg curl?
Related options include Cable Pull-Through, Dumbbell Romanian Deadlift, Kettlebell Deadlift. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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