Single-Leg Slider Hamstring Curl
oec:single-leg-slider-hamstring-curl
A challenging unilateral bodyweight exercise that strengthens the hamstrings through knee flexion while isometrically engaging the glutes to keep the hips elevated.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Slider Single-Leg Hamstring Curl, Single-Leg Slider Leg Curl, Single-Leg Floor Hamstring Curl, Single-Leg Hamstring Curl, Single-Leg Towel Leg Curl
How to do it
Setup
- Lie flat on your back with your arms resting at your sides, palms pressing into the floor for support.
- Place the heel of the working foot onto a slider with your ankle dorsiflexed.
- Bend the non-working knee and elevate that foot off the floor, holding it near your chest or keeping the knee bent at ninety degrees.
- Engage your glutes and drive through the working heel to bridge your hips off the floor, forming a straight line from your shoulders to your working knee.
Movement
- Slowly extend your working knee by sliding your heel away from your body in a controlled manner.
- Continue sliding until your leg is almost completely straight, keeping your hips elevated off the floor.
- Dig your heel firmly into the slider and contract your hamstrings to pull the heel back toward your glutes.
- Drive your hips up at the top of the curl to re-establish full hip extension before beginning the next repetition.
Breathing
Inhale as you extend the leg and slide the heel out; exhale forcefully as you curl the heel back in toward your glutes.
Cues
- Keep hips high
- Dig the heel down
- Control the slide out
- Pull through the hamstring
Common faults
- Sagging hips during extension
- Squeeze the working glute continuously to prevent the pelvis from dropping toward the ground as the leg straightens.
- Sliding out too fast without control
- Resist the movement during the eccentric phase, taking two to three seconds to slide outward smoothly.
- Pushing with the toes instead of the heel
- Keep your toes pointed upward and focus pressure directly through the center of your heel.
Safety
- Warm up the hamstrings thoroughly before performing this exercise to reduce the risk of muscle cramps or strains.
Muscles
Joints
- Knee: Flexion, Extension
- Hip: Isometric stabilization
- Lumbar spine: Isometric stabilization
Details
- Movement
- Knee flexion isolation
- Modality
- Calisthenics, Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Slider
- Record
- Repetitions
- Load
- bodyweight
Related
- progression of Slider Hamstring Curl
- variation of Slider Hamstring Curl
Sources
- wger: Single-leg hamstring curl, by clafal (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.