Single Leg Slider Curl
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
Single Leg Slider Curl
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The single leg slider curl performs the slider leg curl on one leg at a time, combining the stability challenge of sliders with unilateral hamstring focus. You bridge on one leg with your heel on the slider and curl it toward you while the other leg extends upward. This creates one of the most demanding home-based hamstring exercises available.
When to use it
Use as advanced home hamstring exercise.
Who it's for
Advanced athletes with strong double leg curl.
Master the double leg slider curl before attempting single leg. Keep your hips level and square throughout—do not let them rotate or drop. Your non-working leg can extend upward or bend for balance.
Muscles worked: Single Leg Slider Curl
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Single Leg Slider Curl form guide
- 1
Lie on back with one heel on slider.
- 2
Extend other leg straight up toward ceiling.
- 3
Lift hips into single leg bridge position.
- 4
Curl working heel toward glutes sliding.
- 5
Squeeze hamstring at peak contraction.
- 6
Extend leg back out and repeat.
What are the best tips for the Single Leg Slider Curl?
Very demanding stability and strength exercise.
Master double leg version first.
Keep hips level throughout movement.
When to Use the Single Leg Slider Curl
Program single leg slider curls as an advanced progression from double leg slider curls, for unilateral stability challenge, or as a demanding home hamstring exercise. Use them for lower reps with controlled tempo. They pair well with bilateral hip hinge movements.
What are common Single Leg Slider Curl mistakes to avoid?
Dropping hips during the curl.
Losing hip position during the Single Leg Slider Curl shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Rotating hips to compensate.
Losing hip position during the Single Leg Slider Curl shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Not using smooth controlled slide.
On pulling movements like the Single Leg Slider Curl, this mistake typically means your arms are doing work that should come from your Hamstrings. Initiate every rep by engaging your Hamstrings first, then let your arms follow.
Is the Single Leg Slider Curl right for you?
Advanced athletes with strong double leg curl.
How to Program the Single Leg Slider Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps per leg. Rest 60 seconds.
What are good alternatives to the Single Leg Slider Curl?
Slider Leg Curl
Single Leg Stability Ball Curl
Nordic Curl
Other Variations
- Elevated Single Leg Slider Curl
- Slow Tempo Single Slider Curl
Frequently Asked Questions About the Single Leg Slider Curl
The Single Leg Slider Curl primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Single Leg Slider Curl include Gluteus maximus, Core, providing additional training stimulus. Stabilizer muscles engaged include Hip stabilizers.
The Single Leg Slider Curl is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes with strong double leg curl. Focus on proper technique and consider starting with easier variations.
For the Single Leg Slider Curl, the recommended approach depends on your goals. 3 sets of 8-10 reps per leg. Rest 60 seconds. For strength, use 4-6 reps. For muscle growth, perform 8-10 reps. For endurance, complete 12-15 reps.
Yes, the Single Leg Slider Curl can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting hamstrings.
Good alternatives to the Single Leg Slider Curl include: Slider Leg Curl, Single Leg Stability Ball Curl, Nordic Curl. These exercises target similar muscle groups as the Single Leg Slider Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Master double leg version first.
- Use smooth surface for slider.