Floor Slider Leg Curls (How To, Muscles Worked, Benefits)

Floor Slider Leg Curls are a bodyweight hamstring exercise that emphasizes eccentric strength and glute-ham coordination.

Performed on your back with your heels on sliders or towels, you extend and curl your legs while keeping your hips elevated, making it an excellent hamstring accessory or at-home posterior chain option.

Primary Muscles Worked: Hamstrings
Secondary Muscles Worked: Glutes, Core
Equipment Needed: Sliders (or towels/socks on a smooth floor)

How To Do Floor Slider Leg Curls

Step-by-Step Instructions

Set-Up:
- Lie on your back with legs extended, heels on sliders, and arms at your sides for stability.
- Dig your heels into the floor and lift your hips off the ground, forming a straight line from shoulders to feet.
Execution:
- From the extended position, curl your heels toward your glutes while keeping your hips elevated.
- Pause briefly when your knees are bent and your feet are under your knees or as close as your strength allows.
- Slowly extend your legs back out under control, maintaining hip elevation as much as possible.
Tips for Proper Form:
- Focus on a smooth, controlled curl—don’t rush it.
- Keep hips lifted and core engaged throughout the movement.
- If you can’t maintain hip height, reduce the range or perform partials until strength improves.

Key Benefits

Builds eccentric hamstring strength, which is crucial for injury prevention.
Activates glutes and core while minimizing spinal stress.
Great at-home or minimal-equipment option for posterior chain work.

Modifications and Variations

Easier Option:
- Perform single-leg extensions (eccentric only) and use both legs to return to the start.
- Decrease range of motion or do one leg at a time with assistance.
Harder Option:
- Perform with one leg for unilateral challenge.
- Slow the eccentric phase to 3–5 seconds per rep.
- Add a pause at the top of the curl to increase time under tension.

Common Mistakes

Dropping the Hips: Keep glutes engaged to maintain hip position.
Rushing the Movement: Slow, controlled reps are key—especially on the way out.
Arching the Back: Keep ribs down and core tight to protect your lower back.

Reps and Sets Recommendations

For Strength: 3–4 sets of 8–10 reps with full range.
For Hypertrophy or Conditioning: 3–4 sets of 10–15 reps with shorter rest.
As Posterior Chain Accessory: Use after deadlifts or squats for targeted hamstring work.

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).