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All hamstrings exercisesHamstrings · Home

Hamstring Slide

Lie on back and slide feet out, then pull back with hamstrings. No equipment needed.

BeginnerSlider / towel3 × 10–12
Hamstring Slide demonstration thumbnail — Exercise Tutorial: Hamstring Curl With Slider
HamstringsSlider / towel

Hamstring Slide

Demo · Travis Tarrant

Verified Hamstring Slide demonstration by Travis Tarrant. Click to play.

How to do the Hamstring Slide

  1. 1Lift hips up
  2. 2Slide out slow
  3. 3Pull back with hamstrings

Benefits of the Hamstring Slide

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • Fits a home or hotel-room setup without sacrificing training quality
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services