Slider Single Leg Hamstring Curl

Instructions for proper form

1. Start by lying on your back on a mat with your heels on the sliders. Ensure your arms are at your sides for support. 2. Engage your core to stabilize your pelvis, keeping your back flat against the mat. 3. While maintaining a stable upper body, slowly slide one heel toward your glutes by bending your knee, keeping the other leg straight on the mat. 4. Once your heel is close to your glutes, pause for a moment, then slide the heel back to the starting position. 5. Repeat with the opposite leg, maintaining controlled motion throughout to avoid jerking or excessive movement.

Common mistakes to avoid

Avoid lifting your hips off the ground, which can place stress on your lower back. Don’t let your knee flare out to the side; keep it aligned with your foot. Make sure to control the sliders rather than letting them slide too fast.

Benefits

Specific benefits of the exercise

Isolates and strengthens the hamstrings, particularly the biceps femoris, while also engaging the glutes and core for stabilization.

Expected results and timeframe

Regular practice can lead to increased hamstring strength, better knee stability, improved performance in sports requiring explosive leg movements. Expected results can take 4-8 weeks of consistent training..

Who this exercise is best for

This exercise is beneficial for advanced athletes, bodybuilders, and individuals looking to enhance hamstring strength and aesthetics. It’s also great for athletes needing improved lower body power.

Scientific studies supporting its effectiveness

Research indicates that targeted hamstring exercises contribute to overall lower body strength and stability, which is essential for athletic performance. Studies have shown that isolation exercises like this can prevent injury and improve functional movement patterns.

Variations

Beginner modifications

If you’re a beginner, consider performing standard hamstring curls using a resistance band or machine for stability. Alternatively, do the exercise without sliders by simply performing a bridge followed by knee flexion.

Advanced progressions

For advanced users, try adding weight by placing a weight plate on your pelvis while performing the curl, or add instability using a Bosu ball under your shoulders.

Integrations

Complementary exercises

Complement this exercise with squats, deadlifts, and glute bridges to enhance overall leg strength and stability.

Super set recommendations

Pair the slider single leg hamstring curl with squats to maximize muscle recruitment in the lower body and enhance overall workout effectiveness.

Sample workout routines

A sample routine might include: 1. Slider Single Leg Hamstring Curl – 3 sets of 10-12 reps per leg; 2. Barbell Squats – 3 sets of 8-10 reps; 3. Glute Bridges – 3 sets of 15 reps.

Exercise combinations

Combine with leg extensions or Bulgarian split squats for a comprehensive lower body workout that targets various muscle groups.

Best time to do this exercise in your workout

Best performed towards the end of a lower body workout after compound movements like squats and deadlifts when your legs are pre-exhausted, allowing for targeted isolation of the hamstrings.