Strength
Floor Glider Hamstring Curls
A low-impact, high-intensity posterior chain movement that isolates the hamstrings using controlled friction.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.