Slider hamstring curl

From a bridge with the heels on sliders, the heels slide out and back while the hips stay up; it loads the lengthening hamstrings less than the Nordic curl.

Hamstring curl family

Slider hamstring curl

Standard option

From a bridge with the heels on sliders, the heels slide out and back while the hips stay up; it loads the lengthening hamstrings less than the Nordic curl.

DemandMedium

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.
Lift the hips into a bridge, then slide the heels away until the legs are nearly straight without letting the hips drop.
Pull the heels back in under the knees, then lower the hips.

Form cues

Keep the hips lifted throughout.
Using one leg makes it harder.

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.

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.

Monajati 2017 · The Nordic curl and the ball leg curl compared (EMG) ↗

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

Intermediate. See the easier and harder options above.

Workouts that use it

Lower body workout at home · 30 min

Pain guides that use it

Part of a staged plan, with when to get help first.

Hamstring strain exercises: from first days to sprinting

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Staggered-stance bridge (offset bridge) demonstrated on the 3D figure

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Kettlebell swing demonstrated on the 3D figure

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Questions people ask

What muscles does the Slider hamstring curl work?

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

What equipment do I need for the Slider hamstring curl?

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

Is the Slider hamstring curl good for beginners?

It is graded intermediate. If it is too hard right now, start with the Machine leg curl.

What is an easier alternative to the Slider hamstring curl?

Try the Machine leg curl. Both are written steps in the same progression.

How do I make the Slider hamstring curl harder?

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