Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
See how Single Leg Slider Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Want Ely to consider Single Leg Slider Curl for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Lie on back with one heel on slider.
Extend other leg straight up toward ceiling.
Lift hips into single leg bridge position.
Curl working heel toward glutes sliding.
Squeeze hamstring at peak contraction.
Extend leg back out and repeat.
Very demanding stability and strength exercise.
Master double leg version first.
Keep hips level throughout movement.
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.
Dropping hips during the curl.
Losing hip position during the Single Leg Slider Curl changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Rotating hips to compensate.
Losing hip position during the Single Leg Slider Curl changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Not using smooth controlled slide.
On a lower-body pulling movement like the Single Leg Slider Curl, this mistake changes the intended joint path and can reduce tension on your Hamstrings. Keep the working leg stable and move through a controlled range.
Advanced athletes with strong double leg curl.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 reps per leg. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single Leg Slider Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Single Leg Slider Curl as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Leg Slider Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Leg Slider Curl is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.