Slider Hamstring Curl

oec:slider-hamstring-curl

A bodyweight posterior chain exercise performed supine where the heels slide inward to curl the knees while maintaining an elevated hip bridge.

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Also called: Floor Glider Hamstring Curls, Slider Leg Curl, Sliding Hamstring Curl, Glider Leg Curl, Towel Hamstring Curl

How to do it

Lie flat on your back on a mat or smooth surface with your arms resting at your sides for support.
Place your heels firmly on the center of the sliders with your legs extended and toes pointing upward.
Engage your glutes and core to bridge your hips off the floor, creating a straight line from your shoulders to your knees.

Pull your heels inward toward your glutes by actively flexing your knees and digging your heels down.
Keep your hips fully elevated and extended throughout the entire curling movement.
Pause briefly at peak knee flexion when your heels approach your hips.
Under control, slowly slide your heels back out until your legs are nearly straight, without letting your hips sag to the floor.

Exhale as you pull your heels toward your glutes; inhale as you slowly slide your feet back to the starting position.

Hips dropping toward the floor as the legs extend.: Squeeze your glutes continuously to maintain full hip extension throughout the entire set.
Rushing the eccentric phase and letting the heels slide out uncontrolled.: Slow down the leg extension to maintain tension on the hamstrings and protect against cramping.
Arching the lower back excessively instead of driving through the glutes.: Brace your abdominals and maintain a neutral pelvic tilt while keeping the glutes engaged.

Hamstrings are prone to cramping under strong contraction; warm up thoroughly and ease into the range of motion.

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