Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredValslide
- MechanicsIsolation
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Calves, Glutes
Target Muscle Group
Hamstrings
Valslide Leg Curl Overview
The Valslide leg curl is a variation of the leg curl and an exercise used to strengthen the muscles of the hamstring complex.
The Valslide leg curl also indirectly targets the muscles of the core, glutes, and your calves.
The Valslide leg curl is a bodyweight movement and a self-limiting exercise making it a great option for beginners looking to build strength in their hamstrings.
Valslide Leg Curl Instructions
- Set up in a supine position with your hands by your side, knees bent, and feet placed on valslides.
- Extend your hips by contracting your glutes and then slowly extend your legs until they’re almost parallel with the floor.
- Contract your hamstrings to pull your heels towards your butt.
- Repeat for the desired number of repetitions.
Valslide Leg Curl Tips
- You should feel this primarily through your glutes and hamstrings. If you’re getting a lower back pump then odds are, you’re dealing with a core/pelvis stability issue. Regress to loaded glute bridges and seated hamstring curls. From there, work to build up to eccentric only valslide leg curls (bridge the hips up, let the legs out, lower the hips, pull the legs back in, repeat from step #1).
- If you struggle to feel your medial hamstrings engage, squeeze a foam roller or yoga mat between your knees as you curl your feet in.
- Refrain from locking out your knees at the bottom of the movement to keep tension through your hamstrings.
- If you don’t have access to valslides then you can use a slide board, towel, or even paper plates on a slick surface such as a wood floor.
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