Slider Leg Curl

Setup

1. 01Lie on your back on a smooth floor with a slider under each heel.
2. 02Bend the knees so the heels sit close to the glutes, arms flat at the sides.
3. 03Lift the hips into a bridge position.

Execution

1. 01Keeping the hips high, slowly slide the heels away until the legs are nearly straight.
2. 02Pause briefly at the longest position you can control.
3. 03Curl the heels back toward the glutes while keeping the bridge.
4. 04Repeat without letting the hips rest on the floor.

Checkpoints

• -Hips stay extended throughout — the body forms a straight line at full reach.
• -Heels dig into the sliders; toes stay up.
• -Movement is slow and even in both directions.

Common mistakes

• -Dropping the hips as the legs extend.
• -Sliding out further than the hamstrings can control.
• -Rushing the eccentric phase, which is where the exercise works hardest.
• -Arching the lower back instead of bracing the core.