Slider Eccentric Hamstring Curl

Instructions for proper form

1. Begin by lying on your back with your feet on the sliders. 2. Start with your legs fully extended. 3. Engage your core and glutes. 4. Slowly bend your knees to pull your feet towards your glutes while sliding the sliders along the floor. 5. Keep your hips elevated and avoid sagging. 6. Extend your legs back to the starting position while maintaining core engagement. 7. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Letting your hips sag during the exercise. 2. Not engaging your core, leading to potential lower back strain. 3. Moving too quickly, which can reduce effectiveness and increase injury risk. 4. Not using full range of motion in leg extension.

Benefits

Specific benefits of the exercise

This exercise specifically targets the hamstrings, promoting muscle strength and hypertrophy while also improving flexibility and coordination.

Expected results and timeframe

With regular practice (2-3 times a week), you may expect to see improved hamstring strength and definition within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their hamstrings, individuals recovering from knee injuries, and those aiming to improve athletic performance or maintain a balanced lower body workout.

Scientific studies supporting its effectiveness

Research indicates that eccentric training, like the slider hamstring curl, enhances muscle strength and may reduce the risk of injury to the hamstrings during dynamic movements (Reference: Aagaard et al., 2002).

Variations

Beginner modifications

1. Perform the exercise with your knees bent instead of sliders to reduce difficulty. 2. Use a resistance band for added support.

Advanced progressions

1. Increase the range of motion by placing your feet on a higher surface. 2. Perform single-leg variations to increase difficulty.

Integrations

Complementary exercises

1. Straight leg raises for hip flexor strength. 2. Glute bridges to engage the glutes and lower back.

Super set recommendations

Pair with quad-dominant movements such as squats or lunges for balanced leg development.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. Slider Eccentric Hamstring Curl: 3 sets of 10-12 reps. 3. Glute bridges: 3 sets of 12-15 reps. 4. Cool down with stretching.

Exercise combinations

Combine with core exercises like planks to enhance overall core and lower body strength synergy.

Best time to do this exercise in your workout

Best performed after warm-up and before complex, heavier lifts or explosive movements to ensure hamstring engagement is prioritized.