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.
Slik gjør du det
- Ligg på ryggen med hælene på slider-disker og armene flatt mot underlaget.
- Press hoftene opp i en broposisjon ved å stramme setemusklene.
- Skyv begge hælene sakte bort fra kroppen slik at bena strekkes ut i løpet av 3-5 sekunder.
- Når bena er helt utstrakt, bruk hendene til å trekke deg tilbake til startposisjon.
- Gjenta for ønsket antall repetisjoner.
Teknikktips
- 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.
Pust: Inhale as you hold the bridge position, and exhale steadily while you slowly push your legs out.
Vanlige feil
- 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.
Muskler som brukes
Primær: bakside lår. Sekundær: setemuskler, legger, kjerne.
Foreslåtte sett & repetisjoner
Komme i bedre form
3 sets × 8 reps, rest 60 s
Gå ned i vekt
3 sets × 8–10 reps, rest 60 s
Bygge muskler
3–4 sets × 6–10 reps, rest 90 s
Enklere, tyngre & alternativer
Gjør den enklere
Vær forsiktig hvis…
- If you feel sharp or unusual pain in your hamstrings or lower back, stop immediately and choose a gentler option.
Generell opplæringsveiledning, ikke medisinsk rådgivning. Stopp ved skarp smerte og sjekk med en kvalifisert fagperson om du er usikker.
Få denne inn i planen din
Opprett en gratis konto for en AI-bygd plan som setter bevegelser som denne inn i uken din.
Start gratis →Ofte stilte spørsmål
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.