Sliding Leg Curl
In short
The sliding leg curl trains your hamstrings, with your glutes helping. You only need your body weight, and do 8 to 15 reps per set. Mitta rates it B.
At a glance
- Main muscle
- Hamstrings
- Also works
- Glutes
- Equipment
- Bodyweight
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Keep your hips up.
- Pull your heels toward your glutes.
- Slide out slowly.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Good home option for knee flexion, but limited loading.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Nordic Hamstring Curl · Bodyweight · rating B
- Seated Leg Curl · Machine · rating S
- Dumbbell Romanian Deadlift · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the sliding leg curl.
Let Mitta set the weight.
Mitta plans the sliding leg curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
sliding leg curl
What muscles does the sliding leg curl work?
The sliding leg curl mainly trains your hamstrings. Your glutes help.
How many reps of the sliding leg curl should I do?
Mitta plans the sliding leg curl at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the sliding leg curl?
Good alternatives that train the same muscle are the Nordic hamstring curl, seated leg curl and dumbbell Romanian deadlift.
Is the sliding leg curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the sliding leg curl have rating B?
Good home option for knee flexion, but limited loading.