One-leg sliding leg curl (One-leg hamstring curl, One-leg rings leg curl, One-leg slider)

Muscles

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

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.

Form tips

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

Similar Exercises

• One-leg deficit hip thrust
• One-leg elevated glute bridge
• Cook bridge
• One-leg glute bridge
• Stability ball single leg glute bridge

Equipment

• Sliding device