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  • Hamstrings
  • Sliders or towel
  • Intermediate

Slider leg curl

The slider leg curl works your hamstrings, with your glutes and calves helping. Start with 2 to 3 sets of 6 to 10 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 8 to 15 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips up the whole time
  2. Tip 2Slide slowly
  3. Tip 3Pull with your heels

Where you should feel it

In your hamstrings, with your glutes working to keep your hips up.

Main muscles
Semitendinosus and semimembranosus and biceps femoris
Also working
Gluteus maximus and gastrocnemius

How to do it

  1. Lie on your back on a smooth floor, knees bent and heels on sliders or a folded towel.

  2. Lift your hips until your shoulders, hips and knees line up, like a bridge.

  3. With your hips up, slide your heels away until your legs are nearly straight.

  4. Pull your heels back toward your glutes, keeping your hips lifted.

Common mistakes

  • Mistake

    Hips dropping as your legs straighten.

    How to fix it

    Only extend as far as your hips stay up. Go farther over time.

  • Mistake

    Sliding out too fast.

    How to fix it

    Take 2 to 3 seconds to slide out. The controlled way out works your hamstrings too.

  • Mistake

    Arching your lower back to keep your hips up.

    How to fix it

    Squeeze your glutes and bring your ribs down. Your glutes hold your hips up, not your lower back.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 36 to 10345 to 90 s
Muscle and definition2 to 48 to 151 to 360 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Stability ball curl

    Heels on the ball instead of a towel. Calls for more balance.

  • Single leg

    One leg slides while the other stays in the air. Harder.

At home or with more support

  • At home: with a towel at home

    A folded towel on a smooth floor like tile or wood, or socks on a slippery floor.

  • Prefer more stability? Slide with your hips down

    Same movement with your hips resting on the floor: your heels slide out and back without holding a bridge.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Exercise choice

    Maeo S, Huang M, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026