Hamstring Slider Curl primarily works the hamstrings and glutes. It is categorized as a pull movement and uses Dumbbell.
- Primary muscles
- hamstrings and glutes
- Equipment
- Dumbbell
- Movement pattern
- pull
- Catalog difficulty
- 2 of 5
How to do Hamstring Slider Curl
- Heels on sliders, hips up in bridge
- Slide heels out, then curl back under hips
- Keep hips high throughout
Common mistakes
- Hips dropping — reduce range until you can keep bridge
Muscles worked
The primary catalog target is hamstrings, with glutes also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Romanian Deadlift · Single-Leg RDL · Hamstring Flow · Lying / Seated Leg Curl · Conventional Deadlift · Dumbbell Romanian Deadlift
Put Hamstring Slider Curl into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.