This sliding movement works the hamstrings through a full range of motion without needing a gym. It’s a smart choice for building strength at home — all you need is a slick surface and a towel. FitnessTracker recommends this as a progression from bridges or curls for more advanced users looking to challenge their posterior chain.
Instructions
- Lie flat on your back on a smooth floor with a towel or slider under one heel.
- Keep both legs extended and your arms by your sides for balance.
- Engage your glutes and lift your hips slightly off the floor.
- Slowly slide one heel toward your glutes while keeping the opposite leg straight.
- Pause briefly, then reverse the movement to return to start.
- Complete reps on one side before switching legs.
Related Muscle Groups
- Hamstrings
See exercises for Hamstrings · Learn about the Hamstrings - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes