Supine heel slide (slider hamstring curl)

Hamstrings

• Target muscles: hamstrings, glutes, legs
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Lie on your back, legs extended, arms at your sides, palms down.
2. Place the heel of one foot on a slider disc, keeping your other leg extended.
3. Slightly raise your hips and pull your heel toward your glute, bending your knee.
4. Hold briefly, keeping your hips level without dropping or rotating them.
5. Slowly return your leg to the extended position, staying in control.
6. Repeat for the desired number of reps, then switch legs.

Swap it for

• standing single leg curl
• Kneeling Nordic hamstring curl (bench-assisted)
• Kneeling machine leg curl
• Lying Leg Curl Machine (Two-Up, One-Down)

Harder

• Kneeling Reverse Leg Curl (Shins Under Pad)
• Hamstring and Glute Extension Machine

Easier

• standing single leg curl
• Prone bench dumbbell leg curl