Slider hamstring curl, lowering only

The slider curl's slow slide out from a bridge without the pull back in: the hips come down and the heels return with no load. A hamstring rehab protocol starts the ball roll-out this way before adding the return.

Hamstring curl family

Slider hamstring curl, lowering only

Easier option

DemandEasy

Equipment requiredBodyweight + Floor space

Muscle focusHamstrings · Glutes · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with the knees bent and the heels on sliders or towels on a smooth floor, and lift the hips into a bridge.
Slide the heels slowly away until the legs are nearly straight, keeping the hips up as long as you can.
Lower the hips to the floor, slide the heels back in, and lift into the next bridge.

Form cues

Take about three seconds to slide out.
Add the pull back in, hips up, when the slide out is steady.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

After a hamstring strain, follow your clinician's timing. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Mass General Brigham · Hamstring injury rehabilitation protocol (ball roll-out: the lowering only, then both ways, then single leg) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings, Glutes. Also: Abs.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

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Questions people ask

What muscles does the Slider hamstring curl, lowering only work?

Mainly the hamstrings and glutes, with help from the abs.

What equipment do I need for the Slider hamstring curl, lowering only?

No equipment: your body weight and a little floor space.

Is the Slider hamstring curl, lowering only good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Slider hamstring curl.

How do I make the Slider hamstring curl, lowering only harder?

Progress to the Slider hamstring curl, or add load, range or slower lowering once your form is solid.