Hamstrings
Sliding Leg Curl
The Sliding Leg Curl is a strength exercise with no equipment for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 34%, hamstrings (semitendinosus/-membranosus) 32% and gluteus maximus 14%.
How to do it
- Lie on your back on a smooth floor with both heels on sliders and the knees bent.
- Press through the heels and lift the hips into a bridge.
- Slide both heels away until the legs are nearly straight, keeping the hips up.
- Pull the heels back toward the glutes, driving the hips up as the knees bend.
- Lower the hips only at the end of the set.
Tips
- Take two to three seconds to slide the feet out.
- Keep the ribs down and the glutes tight so the lower back stays neutral.
Common mistakes
- Letting the hips drop to the floor when the legs are straight.
- Arching the back to keep the hips high.
- Moving the feet unevenly so one leg does more.
Muscles worked by the Sliding Leg Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Curling the feet in while holding a bridge adds glutes. Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Sliding Leg Curl alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Sliding Leg Curl work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The gluteus maximus and calves (gastrocnemius) assist.
Is the Sliding Leg Curl good for beginners?
The Sliding Leg Curl is rated intermediate. If you are new, learn the Swiss Ball Leg Curl first and build up from there.
What is a good alternative to the Sliding Leg Curl?
For example the Hamstring Walkout, Single Leg Glute Bridge Hamstring Curl and Swiss Ball Leg Curl. They train mostly the same muscles, some with different equipment.
How do you make the Sliding Leg Curl harder?
Add weight or reps, or move on to the Single Leg Glute Bridge Hamstring Curl and Glute Ham Raise.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.