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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Hamstrings

Sliding Leg Curl

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Hamstrings

Also glutes

You need

Nothing but the floor

How to do it

  1. 1Heels on sliders or a towel, hips up
  2. 2Slide feet out slowly
  3. 3Pull them back under you

Most common mistake

Hips sagging as the legs extend.

Watch a demo
B
For hamstrings
#14 of 18
See the full list →
Research
57
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 57
Target tension · 35%4/5
Loaded stretch · 25%2/5
Progression · 20%2/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SSeated Leg CurlMachine
  • SStanding Leg CurlMachine
  • ALying Leg CurlMachine
  • A45° Back ExtensionBodyweight

Takes

None yet
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