Body weight
Hamstring slide
Hamstring slide mainly works your hamstrings. It also helps your glutes and calves.
Step by step
- Lie on your back, heel on a towel on the floor.
- Slide your heel toward your glutes, bending your knee.
- Slide it back out slowly until the leg is straight.
What you should feel
A strong pull in the back of the working thigh; your lower back should not cramp.
Common mistake
Your hips drop as you slide; squeeze your glutes to keep your hips high.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Single-leg dumbbell Romanian deadliftHamstrings, Glutes
Leg curlHamstrings
Lying leg curlHamstrings
Seated leg curlHamstrings
Standing leg curlHamstrings
Seated band leg curlHamstringsQuestions
What muscles does the hamstring slide work?
Hamstring slide mainly works your hamstrings. It also helps your glutes and calves.
Can I do the hamstring slide at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the hamstring slide?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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