Floor Slider Leg Curls (How To, Muscles Worked, Benefits)
The Floor slider leg curl is a lower-body exercise that is used primarily as an accessory movement to help lifters gain strength and hypertrophy for their hamstrings and glute muscles.
In this article, I am going to explain how to properly perform the floor slider leg curls including some coaching points, muscles worked, and give some alternatives.
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How To Do Floor Slider Leg Curls
Equipment Needed
- Furniture Sliders (Big enough to fit the heel of your foot on)
Step-by-Step Instruction
- Lie down on your back and bend your knees at about 90 degrees.
- Place the sliders under the heels of your feet.
- Drive your elbows into the floor and keep your abdomen tight.
- Drive your hips to the ceiling and engage your glutes.
- Keeping your core nice and tight, slowly slide your heels away from your body until your knees are almost fully extended.
- At the end range of this movement, your body should be straight, hips up, and core engaged.
- Engaging the hamstrings, pull your heels back to the starting position and squeeze the glutes to resume the starting position.
Coaching Points
One of the most important points about this movement is the surface you are sliding on and the type of slider you’re using. I personally like these Super Sliders with a hard plastic bottom. They are big enough for even large feet and I’ve had the most luck with them on multiple surfaces. (They’re also super cheap)
The furniture slide should freely move with little resistance, I would say carpet is ideal if available. If there is resistance, this may affect your technique and coordination.
Remember to always squeeze with the glutes and actively engage the hamstrings. Do not round the back and push your belly to the sky. Keep the anterior core locked in throughout the movement.
Controlling the eccentric portion of this movement is critical. Your hamstrings will engage and get a good stretch at the end range of this movement, so go slow, pause, and then curl back to the start.
Remember during the concentric movement, keep the hips up as you curl your heels in. Quality movement is better than exhausting quantity here (This applies to many exercises across many disciplines).
Muscles Worked
- Hamstrings
- Glute Muscles
Floor Slider Leg Curl Alternatives
Need an alternative for Floor Slider Leg Curls? Here are a few exercises that you may be able to use as a replacement.
Stability Ball Leg Curls
Stability Ball Leg Curls are where the athlete lies on their back. Legs bent at 90 degrees and the other fairly straight with their heel on the ball.
The athlete will bridge the hips up and curl the ball underneath them and then extend back out.
Single-Leg Stability Ball Leg Curls
A single-leg stability ball leg curl is where the athlete lies on their back. One leg bent at 90 degrees and the other fairly straight with their heel on the ball. The athlete will bridge the hips up and curl the ball underneath them and then extend back out.
Manual Leg Curls
Start lying face down on a bench with legs fairly straight. A partner will give moderate resistance. The lifter will curl their legs until about 90 degrees.
At this point, the partner will pull the legs back to the start with moderate resistance and the lifter will try to keep their legs at 90 degrees. (BOTH MOVEMENTS SHOULD BE TRAINING THE HAMSTRINGS, NOT THE QUADS).
More Links and Info
Looking for more great Lower Body Lifts? Head over to the exercise library where there is a great collection of exercises with step-by-step instructions. All for free.
