Want stronger, more explosive hamstrings and toned, high-function glutes?
Enter Slideboard Leg Curls. This exercise heavily targets the posterior chain and offers a unique burn you'll rarely find anywhere else.
They're particularly powerful when paired with a quad-dominant exercises such as Bulgarian Split Squats.
"Supersets can be predicated off imbalances, training effect or activation," says Brad Arnett, owner of NX Level Sports Performance and J.J. Watt's long-time personal trainer. "The Slide Board Leg Curl recruits more than hamstring—it's glutes as well as hamstring."
A big part of what makes the Slideboard Leg Curl such a great exercise is time under tension.
From the moment you bridge off the ground, your hamstrings, glutes, hips and core must stay engaged throughout the movement. It's nearly impossible to cheat this exercise, which isn't the case with a Leg Machine Curl.
If you don't have access to a slideboard, there are a number of workarounds you can utilize.
One would be simply using a towel on a hard, smooth surface, another would be using Valslides or furniture sliders.
If all else fails, you can even use a stability ball.