Sliding Leg Curl

How to perform it

1. 1Preparation and positioning. Use sliders or towels on a predictable surface and confirm the feet can move without catching. Warm the hamstrings and choose assistance that preserves control.
2. 2Starting position. Lie supine with heels on the sliders, hips extended to the chosen height, and ribcage controlled.
3. 3Eccentric phase. Slowly extend the knees and slide the heels away while keeping the pelvis at the defined height.
4. 4End position. Stop at the longest controlled muscle length before the hips fold, pelvis drops, anchor shifts, or the hamstrings cramp sharply.
5. 5Concentric phase / reset. Press the heels down and flex the knees to draw them back under the body while maintaining the chosen hip height.
6. 6Breathing and bracing. Breathe through the repetition with the trunk braced; reduce range or assistance before breath-holding and shaking change the hip position.
7. 7Valid rep. The anchor and contact points stay fixed, hip/trunk position meets the chosen standard, and both the lowering and return remain controlled through the recorded range.

Common mistakes

• Moving the trunk instead of the target joint

  Fix: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Fix: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Fix: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Fix: Return to the same start marker slowly without letting the stack or weight take over.

Safety

• Current hip, knee, ankle, or tendon symptoms call for an individually tolerated range and load; pain is not a cue to force alignment or depth.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressions & alternatives

• regressionBridge Walkout— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Sliding Leg Curl.
• progressionBand-assisted Nordic Curl— Increase load, range, instability, or skill demand after Sliding Leg Curl is repeatable through the planned volume with reserve and no technique drift.
• alternativeSeated Leg Curl— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Sliding Leg Curl is impractical or poorly tolerated.