How to do it
- Lie on your back with your heels on furniture sliders, a towel on a smooth floor, or a pair of plates.
- Bridge the hips up and hold them there for the whole set.
- Slide the heels out until the legs are nearly straight, then drag them back in without letting the hips drop.
Cues that matter
- The hips staying high is what keeps this on the hamstrings.
- Slide out slowly — the lengthening phase is the hard part.
Common mistakes
- Letting the hips sag as the legs extend.
- Sliding out so far that the hamstrings cramp.
Muscles worked
Primary
- Hamstrings
- All three heads
Also works
- Glutes
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Slider Hamstring Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the hamstrings with different equipment — for a day the bodyweight is taken, or a gym that does not have one.