Sliding Leg Curl
Sliding Leg Curl is a resistance exercise – strength exercise involving Hamstring, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstring, Gluteus maximus
- Secondary muscles
- Abdominals, Gastrocnemius
- Exercise type
- Resistance exercise – strength
Exercise technique
- Sliders
Place two sliders suited to the floor beneath your heels.
- Start
Lie on your back with your knees bent.
- Hips
Lift your pelvis into a bridge.
- Extend
Slide your heels forward to extend your knees.
- Range
Stop at the distance where you can still keep your hips raised.
- Pull
Press your heels into the floor and draw them back toward you.
- Finish
Once the sliders are close, lower your hips under control.
Key technique points
- Ensure both sliders have equal friction.
- Keep pressing into the floor through your heels.
- Do not drop your hips as you extend your knees.
- Do not fling both legs outward.
- Begin with a short range and extend it under control.
- Do not increase the arch in your lower back.
Common mistakes
Using an unsuitable surface
If one side catches, the legs move at different speeds.
Extending too far
Going beyond your control range makes the hips drop to the floor.
Releasing heel pressure
This reduces the hamstrings’ pulling contribution.
Pulling back too quickly
This uses momentum on the return.
Spreading the feet sideways
The sliding paths change and the pelvis rotates.
Bridging through the lower back
The spine extends instead of the hips.
Frequently asked questions
Sliding Leg Curl: why is “Using an unsuitable surface” a mistake?
If one side catches, the legs move at different speeds.
Sliding Leg Curl: why is “Extending too far” a mistake?
Going beyond your control range makes the hips drop to the floor.
Sliding Leg Curl: why is “Releasing heel pressure” a mistake?
This reduces the hamstrings’ pulling contribution.
Sliding Leg Curl: why is “Pulling back too quickly” a mistake?
This uses momentum on the return.
Sliding Leg Curl: why is “Spreading the feet sideways” a mistake?
The sliding paths change and the pelvis rotates.
Sliding Leg Curl: why is “Bridging through the lower back” a mistake?
The spine extends instead of the hips.
What should I focus on when doing Sliding Leg Curl?
Ensure both sliders have equal friction. Keep pressing into the floor through your heels. Do not drop your hips as you extend your knees. Do not fling both legs outward. Begin with a short range and extend it under control. Do not increase the arch in your lower back.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.