Slow Eccentric Slider Hamstring Curl
The slow eccentric slider hamstring curl uses slider discs to eccentrically load the hamstrings by slowly extending the legs from a glute bridge position. The slow tempo during the lengthening phase maximizes hamstring strength and muscle development.
How to do it
- Lie on your back with your heels on slider discs and your arms flat on the ground.
- Drive your hips upward into a bridge position by contracting your glutes.
- Slowly slide both heels away from your body, extending your legs over a count of 3-5 seconds.
- Once fully extended, use your hands to reset to the curled position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your glutes squeezed and hips elevated throughout the movement.
- Slowly slide your heels away over a count of 3 to 5 seconds.
- Keep your core braced so your lower back does not arch.
- Reset your hips and heels back to the start position after each rep.
Breathing: Inhale as you hold the bridge position, and exhale steadily while you slowly push your legs out.
Common mistakes
- Dropping the hips too early, which shifts the work away from your hamstrings and into your lower back.
- Rushing the slide outward, which misses the eccentric strengthening benefit of the slow tempo.
- Forgetting to reset fully, leading to incomplete movement ranges on subsequent reps.
Muscles worked
Primary: hamstrings. Secondary: glutes, calves, core.
Suggested sets & reps
Get fitter
3 sets × 8 reps, rest 60 s
Lose weight
3 sets × 8–10 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp or unusual pain in your hamstrings or lower back, stop immediately and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I feel this in my lower back instead of my hamstrings?
Lower back strain usually happens when your hips drop or your core relaxes. Focus on squeezing your glutes tighter and shortening your range of motion.
Can I do this exercise without sliders?
Yes, you can use paper plates on carpet or small towels on hardwood floors so your heels slide smoothly.
Why do I need to reset my hands after each rep?
Because sliding the heels outward is the main focus of this variation, pulling them back in under body weight can be too demanding for beginners without sliders designed for two-way friction.