Movement overview

The Sliding Leg Curl is a bodyweight exercise targeting the hamstrings, glutes, and core. It involves sliding your feet on a smooth surface while maintaining a bridge position, which increases the engagement of the posterior chain muscles.

Step-by-step cues

1. Lie on your back with your knees bent and feet flat on a smooth surface.
2. Place your arms at your sides with palms facing down for stability.
3. Lift your hips off the ground to form a straight line from shoulders to knees, engaging your core and glutes.
4. Slowly slide your feet away from your body, extending your legs while keeping hips elevated.
5. Pause briefly when legs are fully extended, then slide feet back towards your body to return to the starting position.
6. Repeat for the desired number of repetitions while maintaining control and form.

Technical tips

• Ensure your core remains engaged throughout the movement to prevent lower back strain.
• Keep your hips elevated and avoid letting them drop as you slide your feet.
• Perform the movement slowly to maximize muscle engagement and control.
• Use a towel or sliders under your feet if performing on a non-slippery surface.
• Focus on squeezing the glutes and hamstrings as you bring your feet back towards you.