Smart Workout Diary

Sliding Leg Curl

A bodyweight hamstring exercise performed by sliding both heels while holding the hips off the floor.

Demonstration

Sliding Leg Curl — demonstration 1
Sliding Leg Curl — demonstration 2

Instructions

  1. Lie on your back with knees bent and both heels on sliders or towels on a smooth floor.
  2. Brace your abdomen and lift your hips. Slowly slide both heels away, extending the knees without letting the hips sag.
  3. Pull your heels back toward your hips, keeping the pelvis lifted, then repeat.
Muscle Group
Hamstrings
Other Muscle Groups
Glutes, Abs
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Body Only, Other
Difficulty
Intermediate

Technique tips

  1. Use a shorter slide if you cannot maintain hip height.
Exercise library