One-leg sliding leg curl

Also known as: One-leg hamstring curl, One-leg rings leg curl, One-leg slider.

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Technique

1. Lie down supine on the ground, with your hips right in front of the rings, and place one foot inside one ring.
2. Extend the non-working leg up in the air in front of you.
3. Push on your working foot to get your hips up.
4. While maintaining your hips up, extend your leg forward, until it is fully straight.
5. Then curl your leg back in, getting your heel as close as possible to your buttocks.
6. Repeat as many times as desired, then switch side to work the other leg.

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Form tips

• Make sure to push your hips up as high as possible.

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Muscles

Individual muscles

• Semitendinosus
• Semimembranosus
• Biceps femoris (short)
• Biceps femoris (long)
• Gluteus maximus
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis

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Equipment

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Appears in

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Progressions

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Regressions

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