Quick Answer
Hamstring Floor Slide is a intermediate strength exercise that targets your hamstrings. It uses a other. Lie on back, knees bent, feet flat on a slippery surface (use sliders or towels).
Video Tutorial
How to Perform the Hamstring Floor Slide
- 1
Lie on back, knees bent, feet flat on a slippery surface (use sliders or towels).
- 2
Lift hips off ground into a glute bridge position.
- 3
Maintain bridge height. Slowly slide feet forward by straightening knees.
- 4
Extend legs as far as possible while keeping hips elevated and core engaged.
- 5
Engage hamstrings to pull feet back towards glutes, returning to starting bridge position.
- 6
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Hamstring Floor Slide isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Hamstring Floor Slide work?
The Hamstring Floor Slide primarily works your hamstrings. Secondary muscles include the glutes and calves.
What equipment do I need for the Hamstring Floor Slide?
The Hamstring Floor Slide needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Hamstring Floor Slide suitable for beginners?
The Hamstring Floor Slide is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Hamstring Floor Slide should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hamstring Floor Slide every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.