CalisthenicsIn review

Single-Leg Sliding Leg Curl

A one-leg hamstring curl on the floor: the hips stay up while one heel slides out and back.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Knee flexion
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Lie on your back with one heel on the slider or in a sock near the hips and the other leg lifted.
Lift the hips into a bridge on the working leg.

Do the rep

Keep the hips up and slide the heel away until the leg is nearly straight.
Pull the heel back toward the hips with the back of the thigh.

What counts as a rep

A rep counts when the heel slides out and back with the hips up and level the whole time.

One rep starts in a one-leg bridge with the heel near the hips, slides the heel out until the leg is nearly straight, and pulls it back with the hips up; count each side.

Breathing

Inhale as the heel slides out; exhale as you pull it back.

Cues

Keep the hips high and level.
Slide the heel out slowly.
Slide out more slowly when the reps get easy.

Common mistakes

Dropping the hips
What you seeThe hips sink toward the floor as the heel slides out.
FixSlide out less far and keep the glutes tight.
High hips keep the load on the hamstrings.
Fast slide out
What you seeThe heel shoots away and the leg locks straight.
FixControl the slide out at a steady speed.
The slow phase protects the hamstrings.

Stop the set if

Stop if you feel sharp pain.
Stop if you feel a cramp or a sudden pull in the back of the thigh.
End the set when you cannot keep the hips up.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Hamstrings · moderate confidence

Assisting

Glutes · moderate confidence
Calves · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

Use a smooth, hard floor. Wear socks, or place a slider under the heel.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 3, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_seated_leg_curl, the closest Wave 1 record.
Exception to rule 2: the CSV says hinge. The knees bend and the hips stay straight, so the record uses the knee-flexion pattern and the isolation_target role (rule 2, knee isolation), as ex_seated_leg_curl.
Skill tier intermediate: one leg must hold the bridge and curl the body weight (rule 3). The CSV says beginner. Failure cost low: the hips drop to the floor.
The CSV says bilateral. One leg does the work, so the record counts each side (rule 1).
The slide needs socks or a slider on a smooth, hard floor. A slider is not a picker item, so this is setup text (rule 1). On carpet the exercise does not work; the switch-on PR must decide if home plans may pick it.
The CSV allows duration. The record is reps only.
The CSV muscle list is the family hint; the record lists the hamstrings first and drops the quadriceps.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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