Single Leg Slider Hamstring Curl
Also known as: hamstring slide, slider leg curl, single leg hamstring slide, single leg slider hamstring curls, single leg sliding leg curl, single leg slider leg curl, single leg hamstring curl with slider, Single Leg Hamstring Slider
In SetGrip: Hamstring Slider (Single Leg)
- Primary muscleHamstrings
- EquipmentBodyweight
- DifficultyIntermediate
- TypeIsolation · Hip-dominant
One heel on a slider with hips bridged off the floor, you extend the leg away and drag it back, so a single hamstring works as knee flexor and hip stabilizer through every inch. The lengthening phase is far harder than the return, so stretch it out deliberately; 6 to 8 reps per side is plenty.
How to do the Single Leg Slider Hamstring Curl
- Start by standing with one foot on a platform or slide board.
- Bend your knee slightly and slide the foot on the platform backward, extending your leg.
- Keep your core engaged and maintain a straight posture throughout the movement.
- Slowly return to the starting position by sliding your foot back to the initial position.
- Repeat the movement for the desired number of repetitions, then switch legs.
Tip: Point the toes through the curl to take the calves out of it and force the hamstrings to do all the work.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings bend the knee against the pad and should feel a hard squeeze at the top and a controlled stretch at the bottom.
Common mistakes
- Hips lifting off the pad — on lying curls keep the hips pressed down; if they rise, the range is too long or the weight too heavy.
- Yanking the weight up — drive the heels toward the backside under control and squeeze at the top for a count.
- Dropping the weight down — the lowering half is where the hamstrings grow, so take three seconds to come back.
- Skipping the stretch on Nordics — on Nordic curls lower as far as you can control and use the hands to push back up rather than cutting the range.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Leg curls go after squats and deadlifts as a hamstring accessory. Superset them with leg extensions on the neighboring machine or with a back extension.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Single Leg Slider Hamstring Curl work?
The Single Leg Slider Hamstring Curl primarily works the hamstrings. It also involves the glutes and quads, which assist the movement and stabilise the joints.
Is the Single Leg Slider Hamstring Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Leg Slider Hamstring Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Leg Slider Hamstring Curl?
If you cannot do the Single Leg Slider Hamstring Curl, try the Bodyweight Standing Single Leg Curl, the Bench Support Nordic Curl or the Bench Nordic Curl. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Leg Slider Hamstring Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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