Fitwirr

Hamstrings, Glutes - Leg Curls with Valslide

Ditch the leg curl machine and use Valslide or a towel to work your hamstrings and glutes (butt). 

Supine lying leg curl is a much more challenging and functional exercise than the static glute bridge or leg curl on the machine. It's a simple, home friendly butt toning exercise that improves the strength and flexibility in your hamstrings and glutes.

The sliding motion created by the Valslide makes the ground moving underneath your legs. This sliding motion forces the body to engage your glutes(butt) and hamstring muscles to control and maintain the static butt bridge position on top while the legs dynamically perform the movement.

Please note that this exercise is an advanced version of the classic glute bridge and not suitable for complete beginners. If you are a beginner, start with the classic butt bridge exercise and build enough strength to perform at least 15 repetitions without dropping your hips before advancing yourself to this Valslide leg curls. 

This simple but surprisingly effective butt workout is a great way to shape up your glutes (butt) and tone hamstrings (the back of your legs). 

Don’t have Valslide? Use a towel on a hardwood floor in place of Valslide discs. 

Benefits:

  • Sculpts and tones your butt, hips and hamstrings. As you pull in and pull out your heels, you feel your butt, hamstrings, and lower back working.


How to Do Supine Lying Leg Curls with Valside

  1. Lie faceup on the floor and place each heel on a Valslide with your knees bent and your heels near your butt.
  2. Keeping your hips in line with your torso, slide your heels out until your legs are straight. Reverse the movement back to the starting position.

Exercise Table

Reps Sets Level Location
10 2-3 Medium Gym or Home

Tips:

  • Don’t drop your hips.
  • Keep your body in straight line from your knees to your shoulders.





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