Advanced exercise

One-Leg Hamstring Sliders

Also called Single-Leg Slider Leg Curl, Single-Leg Sliding Hamstring Curl, Single-Leg Towel Hamstring Curl

Technique

How to perform One-Leg Hamstring Sliders

Lie on your back with one heel on a slider or folded towel, the working knee bent and your arms resting alongside your torso.
Lift the other foot clear of the floor and raise your pelvis into a bridge, keeping the hips extended and the pelvis level.
Slide the working foot away by straightening that knee while keeping the free foot raised and the hips from folding or dropping.
Bend the working knee to draw the foot back toward you without changing the held hip position.
Let your arms provide floor support in this version, but do not use them to replace the curling effort of the working leg.
Heel contact is the easier setup; the owner-approved harder option uses the ball of the foot on the sliding surface with the heel lifted, while retaining the same knee-curl motion.
Repeat through a range in which you can keep the hips extended, then lower the pelvis and switch legs.

Programming relevance