Slider Leg Curl
The slider leg curl uses furniture sliders or socks on a smooth floor to create a challenging hamstring curl from a bridge position. Lie on your back, place your heels on sliders, bridge up, then curl your heels toward your glutes against the friction.
How to Perform
Lie face up with your heels on sliders and arms at your sides for stability.
Bridge your hips up so your body forms a straight line from shoulders to heels.
Curl both heels toward your glutes while keeping your hips elevated.
Extend your legs back out slowly — the eccentric is where the real work happens.
Common Mistakes to Avoid
Letting the hips drop as you extend the legs, turning it into a glute bridge.
Curling too fast and losing control during the eccentric extension.
Not lifting the hips high enough to create a straight body line at the start.
Muscle Activation
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