Single Leg Floor Sliders (Hamstring Leg Curls)
The Single Leg Floor Slider Leg Curl is a single-leg variation of Floor Slider Leg Curls. The single-leg variation is much more challenging and arguably one of the most difficult hamstring movements.
It 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 do Single Leg Floor Slider Leg Curls including some coaching points, muscles worked, and give some alternatives.
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How To Do Single Leg Floor Slider Leg Curls
- Furniture Sliders (Big enough to fit the heel of your foot on)
- Lie down on your back and bend your knees at about 90 degrees.
- Place one slider under the heel of your right foot. Lift the other foot off the ground and hold it in the air.
- 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 heel away from your body until your knee is 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 heel back to the starting position and squeeze the glutes to resume the starting position.
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 heel in. Quality movement is better than exhausting quantity here (This applies to many exercises across many disciplines).
If you find this single-leg version too difficult, don’t beat yourself up, it’s a very challenging exercise. Instead, try the regular version, Floor Slider Leg Curls, until you build up the strength and confidence to give the single-leg variation another shot.
- Glute Muscles
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).
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.