Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
See how Slider Leg 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.
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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 slider leg curl uses sliders or a towel on a smooth floor to perform leg curls without any equipment, making it a perfect home gym hamstring exercise. You bridge your hips up and slide your heels toward your glutes, creating the same knee flexion pattern as machine curls. The minimal equipment requirement makes these ideal for travel or home training.
When to use it
Use for home workouts or when no equipment.
Who it's for
All levels with sliders or smooth floor.
Keep your hips elevated—the moment they drop, hamstring tension decreases. Slide your heels slowly in both directions for maximum time under tension. Use towels on hardwood floors or furniture sliders on carpet.
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Lie on back with heels on sliders or towels.
Lift hips into bridge position.
Curl heels toward glutes by sliding.
Squeeze hamstrings at peak.
Extend legs back out slowly.
Keep hips elevated throughout.
Works well on smooth floors.
Similar to stability ball curl.
Great home exercise.
Program slider leg curls for home workouts, hotel room training, or anywhere without leg curl machines. Use them for moderate to high reps with controlled tempo. They pair well with any hip hinge variation for complete hamstring training without equipment.
Dropping hips - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Slider Leg 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.
Going too fast which reduces muscle tension and control.
Rushing through the Slider Leg Curl makes it easier to lose position and harder to keep tension on your Hamstrings. Slow down enough to control both the lifting and lowering portions of each rep.
Not full range of motion.
Cutting the range of motion short on the Slider Leg Curl can reduce the training stimulus for your Hamstrings. Use the largest comfortable range you can control without changing the intended setup.
All levels with sliders or smooth floor.
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 12-15 reps. 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 Slider Leg 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.
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Frequently Asked Questions About the Slider Leg Curl
The Slider Leg Curl primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Slider Leg Curl include Gluteus maximus, Core, providing additional training stimulus. Stabilizer muscles engaged include Hip stabilizers.
Our library labels Slider Leg Curl as intermediate. 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 Slider Leg 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 Slider Leg 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 Slider Leg Curl include: Stability Ball Curl, Lying Leg Curl, Nordic Curl. These exercises target similar muscle groups as the Slider Leg Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.