Slider Leg Curl
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Slider Leg Curl targets your hamstrings through a pulling movement pattern. Use for home workouts or when no equipment.
Everything You Need to Know About the Slider Leg Curl
The Slider Leg Curl is a intermediate difficulty exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for home workouts or when no equipment. This timing makes the most of your workout and helps you get better results. Who is this for? All levels with sliders or smooth floor. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Slider Leg Curl
Primary
Secondary
Stabilizers
Slider Leg Curl form guide
- 1
Lie on back with heels on sliders or towels.
- 2
Lift hips into bridge position.
- 3
Curl heels toward glutes by sliding.
- 4
Squeeze hamstrings at peak.
- 5
Extend legs back out slowly.
- 6
Keep hips elevated throughout.
What are the best tips for the Slider Leg Curl?
Works well on smooth floors.
Similar to stability ball curl.
Great home exercise.
What are common Slider Leg Curl mistakes to avoid?
Dropping hips - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Slider Leg Curl shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Going too fast which reduces muscle tension and control.
Rushing through the Slider Leg Curl reduces the time your Hamstrings spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not full range of motion.
Cutting the range of motion short on the Slider Leg Curl means your Hamstrings never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Is the Slider Leg Curl right for you?
All levels with sliders or smooth floor.
How to Program the Slider Leg 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 12-15 reps. Rest 60 seconds.
What are good alternatives to the Slider Leg Curl?
Stability Ball Curl
Lying Leg Curl
Nordic Curl
Other Variations
- Single Leg Slider Curl
- Elevated Slider Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Slider Leg Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep hips elevated.
- Control the movement.