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Slider Leg Curl 5s · no sound

Slider Leg Curl

A single-leg hip bridge that curls one heel inward on a small round slider, then extends it back out.

Primary muscle
Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Lie on your back with one heel on a small round slider and the other leg bent in the air.
  2. Place the arms on the floor and lift the hips into a low bridge.
  3. Dorsiflex the working ankle so only the heel touches the slider.
  4. Curl the heel toward the hips by bending the working knee, hips staying up.
  5. Extend the working knee to slide the heel back out under control.
  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.

Muscles worked

Primary
Hamstrings
Secondary
AbsCalvesGlutes

Same movement, other equipment

Band Leg Curl Beginner Band Leg Curl Hamstrings Resistance band Cable Single Leg Laying Leg Curl Beginner Cable Single Leg Laying Leg Curl Hamstrings Cable Machine Dumbbell Leg Curl Beginner Dumbbell Leg Curl Hamstrings Dumbbell Lying Leg Curl Beginner Lying Leg Curl Hamstrings Machine

Similar exercises

Nordic Hamstring Curl Advanced Nordic Hamstring Curl Hamstrings Bodyweight Stability Ball Leg Curl Intermediate Stability Ball Leg Curl Hamstrings Bodyweight Towel Slide Leg Curl Beginner Towel Slide Leg Curl Hamstrings Bodyweight Bodyweight Squat to Stand Beginner Bodyweight Squat to Stand Glutes Bodyweight Good Mornings Beginner Good Mornings Glutes Bodyweight

Good to know

What muscles does the Slider Leg Curl work?
Mainly the hamstrings. It also works the abs, calves and glutes.
What equipment do you need for the Slider Leg Curl?
None. It is a bodyweight exercise.
Is the Slider Leg Curl good for beginners?
GymVim rates it beginner.

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