Hamstring curls on slide discs (Strength)

Hamstring curls on slide discs (Strength)

What you should feel?? When performed correctly, you will feel the muscles in the back of your legs, specifically the hamstrings working.


  • Sitting on the ground, place both slide discs under each foot
  • Make sure your heels are in the middle of the discs and lay down
  • Push the buttocks off the floor and squeeze, then slowly straighten the knees
  • Keep your buttocks raised bend your knees and drag the discs towards your buttocks
  • Keep the buttocks in the same position as you extend your knees back to the starting position
  • The discs should be pulled in as far as you are able to go
  • Repeat until you have finished the set

Main muscles targeted:

  • Hamstrings
  • Glutes

Main benefits:

A hamstring bridge is a great way to strengthen the hamstrings without gym equipment. You will be strengthening two of the most important but often neglected muscles in the lower body. This exercise is a safe and controlled exercise that can lead to even more functional exercises down the track. Using the discs to slide will involve the hamstrings much more and from the knees as opposed to just the hips. The hamstrings control hip extension and also knee flexion, so using the discs will recruit the lower hamstrings to flex the knees.