Single-Leg Sliding Leg Curl

Hamstrings Tier C for Hamstrings Bodyweight Isolation Pull

Try it now

3sets

6-8reps /side

60srest

~4.3kcal/min

HamstringsC Hamstrings Gluteus Maximus

Glutes Calves Abs

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack thighs

Back of the thighs, strongest near the knee.

Key cue (the coach says it during the set)“Hips down, curl the heels to the glutes, lower slowly.”

Tempo · Curl 1 s · squeeze 1 · lower 3 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Lower backHips lifting off the pad. Go lighter and press the hips down.
Feel it in CalvesPointing the toes and using the calves. Pull the toes toward your shins.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Fix your eyes on a point in front of you to help with balance.
Keep your hips up for the whole set — dropping them takes the hamstrings out of the move.
Press your arms into the floor to help you balance.