Slider Leg Curl
A single-leg hip bridge that curls one heel inward on a small round slider, then extends it back out.
How to do it
- Lie on your back with one heel on a small round slider and the other leg bent in the air.
- Place the arms on the floor and lift the hips into a low bridge.
- Dorsiflex the working ankle so only the heel touches the slider.
- Curl the heel toward the hips by bending the working knee, hips staying up.
- Extend the working knee to slide the heel back out under control.
- Keep the free leg, shoulders, and head still, then switch sides after the set.
Key technique cue
Hips stay high, only the heel slides.
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.
Benefits
- ✓ Loads the hamstrings eccentrically on the floor without a machine.
- ✓ Holds the glutes in hip extension for the whole working set.
- ✓ Self-limiting: the hips drop before the load becomes reckless.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - Slider Leg Curl
- Stability Ball Leg Curl
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Step 4
About the exercise
The slider leg curl is a supine hamstring curl on a sliding disc. You lie on your back, lift into a bridge, and pull one heel toward the hips on a small round slider while the other leg stays bent in the air. The hamstrings flex the knee; the glutes hold the bridge; the calves and trunk assist. The heel is the only contact with the disc; the forefoot stays dorsiflexed off it.
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