Also known as: supine hip curl, hip extension leg curl, sliding hamstring curl, glute-bridge leg curl, supine leg curl

What is SHELC?

SHELC is a supine hip extension leg curl performed from a glute-bridge hold that slides the feet out and curls them back. It primarily targets the hamstrings and glutes and is an easy-level, bodyweight leg exercise emphasizing hip extension, posterior-chain control, and safe low-back alignment.

How to Do SHELC

  1. Start supine: Lie supine with knees bent and feet close to glutes. Arms at sides for stability, back neutral and head resting on the floor.
  2. Lift to bridge: Drive through heels to lift hips into full extension, contracting glutes. Hold the top position with knees aligned over ankles for stability.
  3. Maintain hip extension: Keep hips fully extended and spine neutral; brace your core and squeeze glutes to prevent the hips from dropping during the slide.
  4. Slide feet forward: Slowly slide your feet away by extending at the knees, controlling the descent. Stop where you can maintain hip extension without back rounding.
  5. Curl feet back: Forcefully pull feet back under the body by curling the knees, exhaling as you return to the start. Reset the glute squeeze before each rep.

Muscle Groups

Glutes, Hamstring

Description

(Supine Hip Extension Leg Curl) Use sliders or a perform on smooth surface.

Begin lying supine on the floor, knees bent, feet close to your glutes. Perform a glute bridge & hold the top position. Back neutral, head resting on the floor. Hips fully extended, glutes and hamstrings engaged.

Stay tight and begin sliding your feet forward with control,. extending at the knees & maintaining hip extension. Lower as far as comfortable and then forcefully curl your legs your back to the start position. Exhale on the way back. Repeat for repetitions.

The hips should remain in full extension, and not drop at any point. Keep the back neutral.
Extend your legs

Reset to the glute bridge position and repeat for repetitions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of SHELC?

SHELC strengthens the hamstrings and glutes while training posterior-chain control and eccentric-concentric hamstring function. It requires no equipment and improves hip extension strength, stability, and low-back-friendly hamstring development.

What common mistakes should I avoid when doing SHELC?

Common errors include letting the hips drop, overarch the lower back, sliding too fast, or extending feet too far. Fix these by bracing the core, keeping hips locked in extension, and controlling both directions.

How can I progress or regress SHELC?

Regress by reducing slide range, using a towel on carpet, or performing fewer reps. Progress by increasing range, slowing the eccentric, performing single-leg sliders, or pairing with Nordic curls for added hamstring overload.