Slider Single Leg Eccentric Hamstring Curl

Instructions for proper form

1. Start in a supine position with your heels on the sliders. 2. Engage your core and keep your back flat against the floor. 3. Slowly slide your heels toward your glutes while bending your knees and maintaining contact with the sliders. 4. Focus on controlling the movement as you extend your legs back out to the starting position. 5. Ensure your hips remain elevated throughout the movement, preventing them from dropping. 6. Repeat for desired repetitions, ensuring full range of motion and control.

Common mistakes to avoid

1. Allowing the hips to drop during the movement. 2. Using momentum instead of controlled movement. 3. Letting the knees flare out to the sides instead of keeping them aligned with the hips. 4. Not engaging the core, leading to back strain.

Benefits

Specific benefits of the exercise

Strengthens the hamstrings through eccentric contraction, improving muscle control and flexibility. Great for enhancing athletic performance and preventing injuries.

Expected results and timeframe

With consistent practice, you can expect to see improvements in hamstring strength and flexibility within 4-6 weeks..

Who this exercise is best for

Ideal for athletes, runners, and individuals looking to strengthen their hamstrings, particularly those recovering from injuries or aiming to prevent muscle imbalances.

Scientific studies supporting its effectiveness

Research indicates that eccentric training can significantly improve muscle strength and function, particularly for the hamstrings, which are vital in many athletic movements.

Variations

Beginner modifications

1. Perform partial curls, only moving the sliders halfway back to start. 2. Place a small stability ball between the knees to maintain alignment and provide extra stability.

Advanced progressions

1. Add a stability ball or resistance band for increased tension. 2. Perform single-leg sliders to further challenge stability and strength.

Integrations

Complementary exercises

Good complements include glute bridges, deadlifts, and leg curls to target the posterior chain effectively.

Super set recommendations

Pair with squats or lunges to work the entire lower body, focusing on both the hamstrings and quadriceps in a superset format.

Sample workout routines

1. Warm-up with dynamic stretches. 2. Superset Slider Single Leg Eccentric Hamstring Curls with squats. 3. Follow with glute bridges and calf raises for lower body strength. 4. Cool down with static stretches for the legs.

Exercise combinations

Combine with core exercises like planks or mountain climbers to engage the entire body while focusing on lower body strength.

Best time to do this exercise in your workout

Best performed during the strength portion of your workout, after warming up and prior to heavy leg lifts or compound movements.