A sliding leg curl is a hamstring-focused exercise that can be done at home without equipment, or with minimal equipment like sliding discs. It's a great alternative to traditional machine leg curls.
How to Perform a Sliding Leg Curl
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Starting Position: Lie on your back with your knees slightly bent. Place your heels on a smooth surface like a hardwood floor or use sliding discs under your feet. Your hips should remain in contact with the ground throughout the exercise. You can keep your hands at your sides or lightly hold them for balance. [Several sources, including Muscle & Fitness and YouTube videos, illustrate this starting position.]
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The Movement: Slide your feet away from your body, extending your legs until they are almost straight. Focus on keeping your core engaged to maintain a stable position and prevent your hips from lifting. [This point on controlled hip stabilization is shown in numerous YouTube videos demonstrating the exercise.]
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The Curl: Slowly slide your heels back towards your buttocks, bending your knees and flexing your hamstrings. Ensure that the movement originates from your hamstrings and avoid using momentum. Feel the contraction in the back of your thighs. [The importance of controlled movement and hamstring focus is emphasized across multiple references.]
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Repetitions and Sets: Perform 10-15 repetitions for 2-3 sets. Adjust the number of repetitions and sets based on your fitness level.
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Progression: As you become stronger, you can increase the number of repetitions, sets, or add weight to your ankles for increased resistance. You can also progress to single-leg sliding leg curls. [Many references suggest progressions, including adding ankle weights, performing single-leg variations, and utilizing different surfaces which vary friction levels.]
Benefits of Sliding Leg Curls:
- Hamstring Isolation: This exercise effectively isolates the hamstrings.
- Accessibility: Can be performed at home with minimal equipment.
- Versatile: Variations are possible such as single-leg curls or using different resistance methods.
- Lower Back Friendly: Compared to some other hamstring exercises, this has lower risk for back strain.
[Numerous online resources, including YouTube videos and fitness websites, demonstrate and explain the proper form and benefits of the sliding leg curl.]
