Single Leg Slider Curl
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your hamstrings, the Single Leg Slider Curl is a solid advanced-level pulling movement in the isolation category. Use as advanced home hamstring exercise.
Everything You Need to Know About the Single Leg Slider Curl
The Single Leg Slider Curl is a advanced exercise exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as advanced home hamstring exercise. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with strong double leg curl. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single Leg Slider Curl
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Leg Slider Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master double leg version first.
- Use smooth surface for slider.