StrengthIntermediateHamstringsGlutes
Movement atlas
Sliding hamstring curl
Curl ischio-jambiers avec sliders
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Hamstrings, Glutes
- Equipment
- Sliders
Description
Lie on your back with the hips raised and heels on sliders, then slide the feet away and pull them back while controlling the pelvis.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Lie on your back with heels on sliders, knees bent, and ribs down, then lift the hips into a bridge.
- 2Slowly slide the heels away while keeping the pelvis as high and level as you can control.
- 3Drive the heels into the sliders to pull them back under the knees, then repeat without losing pelvic alignment.
Common Mistakes
- Letting the hips sag or arching the lower back instead of keeping the pelvis stable.
- Sliding the feet too quickly and losing control of the lengthening phase.
Tips
- Lie on your back with heels on sliders, knees bent, and ribs down, then lift the hips into a bridge.
- Slowly slide the heels away while keeping the pelvis as high and level as you can control.
- Drive the heels into the sliders to pull them back under the knees, then repeat without losing pelvic alignment.
Equipment
Sliders
Variations
Related Exercises
Progressions
Harder variants to challenge yourself
Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
Movements to explore next
Explore other catalogue profiles to compare movements and broaden your exercise selection.