Slider Hamstring Curl

Instructions for proper form

1. Start lying on your back with your heels on the sliders and legs extended. 2. Engage your core and keep your arms at your sides for stability. 3. Press your heels into the sliders and engage your hamstrings to curl your legs towards your glutes. 4. Squeeze your hamstrings at the top of the movement. 5. Slowly extend your legs back to the starting position without letting your hips sag or lifting your hips off the ground. 6. Repeat the movement for the desired number of repetitions, ensuring you maintain controlled movement throughout.

Common mistakes to avoid

1. Lifting your hips off the ground, which can strain your lower back. 2. Letting your knees go too far past your toes. 3. Moving too quickly, which can reduce effectiveness and increase injury risk. 4. Not engaging the core, leading to poor posture.

Benefits

Specific benefits of the exercise

1. Targets the hamstrings specifically for stronger and more defined muscles. 2. Enhances flexibility and increases the range of motion for the knees and hips. 3. Decreases the risk of injury in athletic activities by strengthening the posterior chain.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect noticeable improvements in hamstring strength and flexibility within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their hamstrings safely, athletes seeking to enhance performance and reduce injury risk, and those in rehabilitation programs targeting lower body strength.

Scientific studies supporting its effectiveness

Studies support isolated hamstring exercises, like hamstring curls, significantly increase muscle activation and strength (Source: Journal of Strength and Conditioning Research). The use of sliders also provides a unique stimulus enhancing muscle engagement.

Variations

Beginner modifications

1. Hamstring Bridge: Instead of using sliders, perform a bridge with your feet on the ground. 2. Shorter range of motion: Only curl in halfway to build strength gradually.

Advanced progressions

1. Single-leg Slider Hamstring Curl: Alternate lifting one leg off the ground while curling the other. 2. Adding an elevated surface: Place your feet on a bench for a greater range of motion and an increased challenge.

Integrations

Complementary exercises

1. Glute Bridge: To engage the glutes further. 2. Standing Calf Raises: To strengthen the calf muscles as part of a complete leg workout.

Super set recommendations

Pair with bodyweight squats or lunges to target the entire lower body for increased intensity and effectiveness.

Sample workout routines

1. Warm-up: 5-10 min of light cardio. 2. Main Set: 3 sets of 10-15 Slider Hamstring Curls, Superset with 3 sets of 12-15 Bodyweight Squats. 3. Cool down: Stretching focused on hamstrings and quads.

Exercise combinations

Combine with other isolation exercises like Leg Extensions and Glute Bridges to develop a comprehensive lower body routine.

Best time to do this exercise in your workout

This exercise can be effectively performed in the main workout segment after a solid warm-up and prior to other compound leg exercises to focus on the hamstrings.