Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Hamstrings

Sliding Leg Curl

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Hamstrings

Also glutes

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Heels on sliders or a towel, hips up
  2. 2Slide feet out slowly
  3. 3Pull them back under you

Most common mistake

Hips sagging as the legs extend.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For hamstrings
#14 of 18
See the full list →
Research
57
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 57
Target tensionStrong
Loaded stretchFair
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SSeated Leg CurlMachine
  • SStanding Leg CurlMachine
  • ALying Leg CurlMachine
  • A45° Back ExtensionBodyweight

Takes

None yet
needed to post
280