How to do the Slider Hamstring Curl
Step by step
- Lie on your back with heels on sliders or towels, knees bent, feet flat.
- Bridge your hips up so your body forms a straight line from shoulders to knees.
- Slide your heels out away from you, straightening your legs while keeping hips up.
- Drag your heels back in with the hamstrings to return, keeping the bridge held.
The thing people get wrong
Keep your hips lifted the whole time - if they drop as you slide out, shorten the range so the hamstrings, not your low back, hold the bridge.
Coaching cue
Slide out only as far as you can drag yourself back without help from your hands.
Stay safe
Stop the set if the hamstring starts to cramp; this move cramps easily when you are tired.
Make it easier or harder
- Easier: Slide only halfway out and keep both feet working.
- Harder: Do it one leg at a time with the other foot lifted off the floor.
Muscles worked
- Primary: Hamstrings
- Secondary: Glutes
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.