Slider Hamstring Curl

At-home hamstring curl with towels or sliders: glute bridge plus knee flexion under tension. The natural stepping stone to the Nordic curl.

• Isolation
• Bodyweight
• Intermediate

How to do it

• Lying face up, heels on a towel on a smooth floor
• Bridge your hips up and keep them there
• Slide your heels away slowly
• Pull them back in by bending your knees without letting your hips drop

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Extend slowly for 3 s pushing your feet away; pull back in squeezing your hamstrings

Common mistakes

• Letting your hips drop (you lose hamstring tension)
• Not controlling the extension phase
• Helping yourself by pushing with your glutes

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Core / abs

Alternatives

• Leg Curl (lying/seated)
• Nordic Hamstring Curl