Single Leg Floor Sliders (Hamstring Leg Curls)

The Single-Leg Floor Slider Leg Curl is a bodyweight hamstring and glute exercise that builds unilateral strength, stability, and control. By performing the movement on one leg using a slider or towel on a smooth surface, you challenge your posterior chain and core while improving hip and knee stability.

It’s a great exercise for athletes, runners, and anyone looking to strengthen the hamstrings without equipment.

Primary Muscles Worked: Hamstrings, Glutes
Secondary Muscles Worked: Core, Hip Stabilizers, Calves
Equipment Needed: Sliders or Towels (on a smooth floor surface)

How To Do Single Leg Floor Slider Leg Curls

Step-by-Step Instructions

Set-Up:
- Lie flat on your back with one heel on a slider and the other leg extended straight toward the ceiling.
- Bend your arms to about 45° from your sides with palms down for balance.
- Engage your core and lift your hips off the ground so your body forms a straight line from shoulders to heel.
Execution:
- Slowly slide your working heel away from your body, extending your leg while keeping your hips lifted.
- Once your leg is nearly straight, pull the slider back toward your glutes by driving through your heel and contracting your hamstring.
- Maintain control and hip height throughout the entire movement.
- Complete all reps on one leg, then switch sides.
Tips for Proper Form:
- Keep hips level, avoid twisting or dropping the non-working side.
- Drive through the heel, not the toes, to fully activate the hamstrings.
- Move slowly and deliberately, don’t let momentum take over.
- Keep your extended leg straight and core tight for stability.

Key Benefits

Builds unilateral hamstring and glute strength.
Improves hip and knee stability.
Enhances core control and coordination.
Great bodyweight alternative to machine leg curls.

Modifications and Variations

Easier Option:
- Perform with both legs (Floor Slider Leg Curl) to reduce load per side.
- Limit range of motion, start with partial curls until strength improves.
Harder Option:
- Pause for 1–2 seconds at the fully curled position.
- Perform tempo reps (slow 3–4 second eccentrics).
- Elevate your shoulders on a small bench or step for a greater challenge.

Common Mistakes

Dropping the Hips: Keep your hips up and aligned with your shoulders.
Pushing with Toes: Drive through your heel to activate the hamstrings effectively.
Using Momentum: Focus on slow, controlled movement for best results.
Limited Range of Motion: Fully extend the leg before curling it back in.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 reps per leg.
For Hypertrophy: 3–4 sets of 8–10 controlled reps per leg.
For Stability/Accessory Work: 2–3 sets of 10–12 slow, steady reps per leg.

SL Floor Slider Leg Curl Alternatives

Single Leg Stability Ball Leg Curls

Single Leg Stability Ball Leg Curls are where the athlete lies on their back. One leg is bent at 90 degrees and held in the air with the other fairly straight with its heel on the ball. The athlete will bridge the hips up and curl the ball underneath them and then extend back out.

It’s basically the exact same exercise as Floor Sliders, but using a stability ball instead.

Single-Leg DB RDL

Single Leg DB RDL is one of my favorite single-leg hamstring movements.

Not only are they an effective hamstring strengthening exercise, but they also have the added benefit of being performed on the feet (or foot I should say). This provides the added benefit of balance and proprioception.

Manual Leg Curls

Lying face down on a bench. Legs are 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 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.