Sliding Leg Curl

Sliding Leg Curl trains 4 of the 18 muscle groups Full Coverage tracks: Hamstrings 85%, Glutes 45%, Abs 25%, Calves 15%.

Reference only Level: Intermediate Bodyweight

This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.

How to do it

Lie on your back on a smooth floor with your heels on a towel or a pair of sliders.
Lift your hips into a bridge, body straight from shoulders to heels.
Keeping your hips up, slide your heels away from you until your legs are almost straight.
Pull them back in by contracting your hamstrings.
Slide out only as far as you can keep your hips lifted.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Hamstrings 85%
Glutes 45%
Abs 25%
Calves 15%

How it compares

Compared with the Seated Leg Curl, it loads Glutes 45 points higher, Abs 25 points higher, Hamstrings 10 points lower. It needs Bodyweight where the other uses Machines. Compared with the Bodyweight Good Morning, it loads Lower back / erectors 55 points lower, Abs 25 points higher, Hamstrings 20 points higher.