Hamstring slide

The hamstring slide is a bodyweight exercise targeting the hamstrings. Lying supine on a smooth surface, bend your knees to pull both heels toward you. The sliding action requires a pad, cloth, or furniture sliders under the heels. These are considered more difficult than exercise ball hamstring curls and are a great primer movement before heavy squats or deadlifts, or as an accessory movement later in a lower-body workout.


  1. Builds and strengthens the hamstrings
  2. Trains knee flexion function of hamstrings
  3. Great high-rep burnout movement or primer before strength training

Hamstring slide Images


Hamstring slide Instructions

Hamstring slide muscle diagram
  1. For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
  2. Begin the movement by flexing the knee, keeping your other leg straight.
  3. Continue bringing the heel closer to you, sliding it on the floor.
  4. At full knee flexion, reverse the movement to return to the starting position.