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Hamstrings · Advanced

Crab Slider

Reverse-tabletop slider leg curl that combines bilateral hamstring flexion with sustained hip and shoulder support.

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Crab Slider demonstration

Exercise overview

Training details

HamstringsGlutesCoreShoulders

Equipment

Sliders

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with your hands behind you, place both heels on sliders, and lift your hips into a crab position.
  2. 02Press through straight arms and keep your chest open with shoulders stable.
  3. 03Slide both heels away together to lengthen your legs while maintaining hip height.
  4. 04Use your hamstrings to pull both sliders back beneath your knees without letting your hips collapse.
  5. 05Repeat through a smooth range and stop if wrist, shoulder, or hamstring control is lost.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSingle Leg Sliding Floor Bridge Curl on TowelRelated variationSlider Eccentric Hamstring CurlRelated variationGliding Leg CurlRelated variationPlatform Hamstring SlidesRelated variationTowel Hamstring Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Leg CurlComparable substituteStability Ball Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian DeadliftComparable substituteDumbbell Romanian Deadlift

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