Floor Glider Hamstring Curls Guide
Master the floor glider hamstring curl with our step-by-step guide to building posterior chain strength using minimal equipment.
How to Perform
- Lie flat on your back on a smooth surface with your arms at your sides for stability.
- Place both heels firmly in the center of the gliders or towels with your legs extended.
- Lift your hips into a bridge position until your body forms a straight line from shoulders to knees.
- Pull your heels toward your glutes by bending your knees while keeping your hips elevated and core engaged.
- Pause briefly at the peak of the contraction, ensuring your hips do not sag toward the floor.
- Slowly extend your legs back to the starting position while maintaining control over the slider friction.
- Lower your hips to the floor once your legs are fully extended to complete the repetition.
Common Mistakes
- Allowing the hips to sag or touch the floor during the curling phase
- Using momentum to jerk the sliders back rather than controlled muscle tension
- Placing the weight on the toes instead of digging the heels into the sliders
- Arching the lower back excessively instead of maintaining a neutral spine
Muscles Worked
Primary movers
- Hamstrings
Stabilizers
- Glutes
- Lower Back
- Core
Related Guides
- 2 Handed Kettlebell Swing — Strength
- 3D lunge warmup — Strength
- 4-count burpees — Strength
Hamstrings · Strength