Advanced exercise

One-Leg Hamstring Sliders (Arms Overhead)

Also called Arms-Overhead Single-Leg Slider Leg Curl, Arms-Overhead Single-Leg Towel Hamstring Curl, Single-Leg Sliding Hamstring Curl (Arms Overhead)

Muscle Growth
Strength
Calisthenics

Technique

How to perform One-Leg Hamstring Sliders (Arms Overhead)

Lie on your back with one heel on a slider or folded towel and bend the working knee.
Extend both arms beyond your head and keep them there without pressing your hands or forearms into the floor.
Lift the other foot clear and raise the pelvis into a level bridge, keeping the hips extended with the upper back supported on the floor.
Straighten the working knee to slide the foot away while maintaining the bridge and keeping the free foot raised.
Bend that knee to pull the foot back toward you without pushing through the arms, folding at the hips or arching the lower back to lift the pelvis.
Use heel contact for the easier setup; the owner-approved harder option places the ball of the foot on the sliding surface with the heel lifted, retaining the same knee-curl motion.
Keep your arms beyond your head throughout each repetition and use only the range in which you can maintain the held hip position.
Lower the pelvis under control at the end of the set, then change legs.

Programming relevance