How to do the Sliding Leg Curl
Primary: Hamstrings, Glutes · also works Core, Calves. Also called: towel hamstring curl, slider leg curl.
Step by step
- 1
Lie on your back on a smooth floor with your heels on a towel or sliders, legs straight, arms by your sides.
- 2
Lift your hips into a bridge so your body forms a straight line from shoulders to heels.
- 3
Keeping the hips up, drag your heels toward your glutes by bending the knees.
- 4
Pause when your feet are under your knees, then slide the heels back out slowly.
- 5
Keep the hips off the floor for the whole set; lower only after the last rep.
Coaching cues
- Hips high the whole time
- Pull the heels in with the hamstrings, not by lifting the toes
- Three seconds out, one second in
Common mistakes
- Letting the hips sag as the legs extend
- Sliding too fast on the way out
- Pushing with the arms
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Sliding Leg Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Sliding Leg Curl work?
Primary: Hamstrings, Glutes. Secondary: Hamstrings, Glutes, Core, Calves
How many sets and reps of Sliding Leg Curl should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Sliding Leg Curl?
Same movement pattern, different equipment: Banded Hamstring Curl, Glute Bridge, Nordic Hamstring Curl, Seated Leg Curl, Hamstring Curl Stability Ball, Hamstring Curl Stability Ball (Single Leg).
Is the Sliding Leg Curl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.