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Hamstrings · Intermediate

Gliding Leg Curl

Slider hamstring curl performed from a bridge with the pelvis held level.

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Gliding Leg Curl demonstration

Exercise overview

Training details

HamstringsGlutes

Equipment

Sliders

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both heels on sliders, knees bent, and arms pressing lightly into the floor.
  2. 02Lift your hips into a bridge and keep your pelvis level.
  3. 03Slide both heels away slowly while resisting any drop of the hips.
  4. 04Pull both heels back toward your glutes by bending the knees and contracting the hamstrings.
  5. 05Maintain the bridge throughout or lower and reset when hip 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.

Harder progressionSingle Leg Sliding Floor Bridge Curl on TowelHarder progressionGHD Razor CurlRelated variationSlider Eccentric Hamstring CurlRelated variationCrab SliderRelated 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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