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Exercise handout — move better, feel better.
Slider Hamstring Curl
Hamstring strengthening using a slider or towel on a smooth floor. Excellent for knee stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- towel
No equipment? Try: Towel on hardwood, Paper plates on carpet
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
3 sec in / 3 sec out
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent slightly
- Place heels on sliders or towel on smooth floor
- Arms at sides for stability
No image for this step. Follow the written instruction.
Step 1 of 4
Lift hips into a bridge position
No image for this step. Follow the written instruction.
Step 2 of 4
Slowly slide heels toward your buttocks
No image for this step. Follow the written instruction.
Step 3 of 4
Keep hips lifted throughout
No image for this step. Follow the written instruction.
Step 4 of 4
Slowly slide heels back out to start
Breathing
- Exhale as you curl in
- Inhale as you extend out
Form Cues
- Keep hips up the whole time
- Feel it in the back of your thighs
- Control both directions
- Don't let hips drop
Common Mistakes to Avoid
- Letting hips drop during movement
- Moving too fast
- Using momentum
- Not maintaining bridge
Safety Information
If hamstrings cramp, reduce range or take longer rest.
Progressions
Single-leg version (advanced)
Regressions
Partial range, lower hips between reps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.