What is SHELC?

SHELC (Supine Hip Extension Leg Curl) is an easy bodyweight exercise that targets the hamstrings and glutes. Lying in a glute bridge, slide your feet forward while keeping hips extended, then actively curl them back; focus on hip stability, neutral spine, and controlled tempo.

How to Do SHELC

  1. Lie supine: Lie supine with knees bent and feet close to glutes on sliders or a smooth surface; keep head resting and spine neutral.
  2. Lift hips: Drive through heels to lift hips into full extension, squeezing glutes and engaging hamstrings; avoid overarching the lower back.
  3. Hold top position: Hold the bridge top with hips extended and back neutral; maintain tension in glutes and hamstrings before initiating the leg slide.
  4. Slide feet forward: Slowly slide feet forward with control, extending the knees while keeping hips elevated and core braced; stop where you feel a safe stretch.
  5. Curl feet back: Pull feet back by contracting the hamstrings, driving heels toward glutes while exhaling; keep hips from dropping and maintain a neutral spine.

Muscle Groups

Hamstring, Glutes

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of SHELC?

SHELC builds glute and hamstring strength, improves hip extension control, and enhances posterior chain endurance without equipment. It also trains hip stability and core tension useful for athletic carryover and injury resilience.

What are common mistakes when doing SHELC?

Common mistakes include letting the hips drop, overextending the lower back, sliding too fast, and failing to keep the core engaged. Avoid pushing through toes and prioritize heel-driven hamstring contraction with a controlled tempo.

How can I progress or regress the SHELC?

Regress by reducing slide distance, performing fewer reps, or keeping feet on a towel; progress to single-leg SHELC, slower eccentrics, added resistance on the hips, or increased range once hip stability is solid.