Hamstring Slide tutorial
The hamstring slide is a bodyweight isolation exercise that strengthens the hamstrings by sliding the feet along the floor without special equipment. It is done on a smooth surface with towels or sliders and suits home training.
How to perform
- Lie on your back with your heels on towels or sliders on a smooth surface.
- Lift your hips so your body forms a straight line from shoulders to knees.
- Keep your abs and glutes tight.
- Slowly slide your feet away from your body until your legs are nearly straight.
- Bend your knees to pull your heels toward your hips.
- Repeat without letting your hips drop.
Breathing: Exhale as you pull your heels in and inhale as you slide them out.
Key tips
- Move slowly, especially as the feet slide out.
- Keep your hips up the whole time.
- If it is too hard, shorten the range.
Common mistakes
- Letting the hips sag.
- Sliding the feet out too fast.
- Arching the lower back.
Safety: Make sure your body does not slide on the surface, and if your hamstrings cramp, reduce the range and continue slowly.
HamstringsPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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