How to Perform Single-Leg Slideboard Leg Curls

Single-Leg Slideboard Leg Curls: This exercise is a riveting and dynamic display of unilateral lower-body power, like a dancer performing an intricate ballet with the aid of a sideboard or other pieces of equipment designed to add resistance. It is ideally suited for those wanting to build strength, power, and stability in their hip and thigh muscles, to create an artwork of athleticism and finesse. Muscles Worked: Glutes, hamstrings, quadriceps. Aesthetic Improvements: Improved muscle definition and strength throughout the lower body will give you the look of a modern-day sculpture coming to life. Benefits: Increased core stability and conditioned reflexes like a cat, improved ability to produce force and absorb shock akin to that of a boxer in the ring, improved cardio endurance as if you can run forever with no end in sight, increased range of motion so your body is ready for whatever athletic challenge comes your way.

Instructions:

Like a caped crusader on a mission to save the city, brace your abs, tuck your tailbone, and keep your ribs unyielding.
Picture yourself in an old-fashioned coat and pocket watch as you pack your shoulder blades together and draw them down to the back pockets of your snug-fitting costume.
Stomp your feet like the thunder of a superhero’s entrance and ground yourself firmly to the Earth with every step.
With each movement, be sure to draw your foot towards your hip as if you were striking an all-powerful pose and then finish by contracting your glute muscles with the strength of iron-clad armor. One that can protect you from the perils of your heroic journey.

Equipment Needs: Slideboard/sliders or other pieces of equipment (e.g., towel) that allow you to move your legs against resistance with the rhythm and precision of a conductor leading an orchestra. Sports Carryover: This exercise can help athletes increase their explosive power in many sports like football, soccer, basketball, hockey, as if they were launching off from a trampoline.

Other Contexts in Life Where It’s Helpful: For anyone working on regaining strength after an injury or building balance in everyday activities such as walking up a flight of stairs like a graceful gazelle, or carrying heavy items up and down a staircase with the force and energy of a steam locomotive.

What Is Unique About This Movement? The single-leg slide board leg curl emphasizes unilateral movement patterns that are not present with most basic leg exercises (e.g., traditional squats). Incorporating the sideboard or sliders into this exercise increases the challenge by using eccentric contractions where your muscles must work to resist the force of gravity as if you’re a superhero fighting against it with superhuman strength. Additionally, this exercise trains reflexive movement patterns which will further increase your coordination when performing sports movements like running or jumping with the speed and agility of a cheetah.

Tips and Modifications: Start off slow with light weight until you get used to the movement pattern before increasing intensity or weight. You can also use bands or looped resistance bands around the ankles to provide more variable resistance as if you’re a ninja wielding a katana with each curl back towards your glute at the top position of each repetition.