Hamstring Sliders

GymDaze demonstration

Watch Hamstring Sliders

Technique

How to perform Hamstring Sliders

1. Lie on your back on a suitable sliding surface with both knees bent and the arms resting beside the body.
2. Place one exercise slider under each heel, or place both heels on a wide folded towel.
3. Lift the hips into a bridge and keep them extended throughout the curl rather than repeatedly lifting and lowering the pelvis.
4. Slide both feet away together as the knees straighten, stopping the outward slide before the hips drop.
5. Bend both knees to draw the feet back toward you while maintaining the same extended-hip position.
6. Heel contact is the easier starting option; placing the balls of the feet on the sliders or towel is the harder variation described for this exercise.
7. Lower the pelvis to the floor when ending the set.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.