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Hamstrings · Intermediate

Slider Eccentric Hamstring Curl

Bridge-position hamstring curl emphasizing a slow heel slide away from the hips and an unloaded reset.

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Slider Eccentric Hamstring Curl demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Sliders

Sets × reps

3 × 8

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the heels on sliders, the knees bent, and the arms resting by your sides.
  2. 02Lift the hips into a bridge and keep the pelvis level.
  3. 03Slowly slide both heels away from the body, resisting the knee extension with the hamstrings.
  4. 04Continue only as far as you can keep the hips elevated and the movement controlled.
  5. 05Lower the hips if needed, draw the heels back in to reset, and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionPlatform Hamstring SlidesRelated variationTowel Hamstring CurlRelated variationCrab SliderRelated variationGliding Leg CurlRelated variationTRX Hamstring CurlRelated variationSingle Leg Sliding Floor Bridge Curl on Towel

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Leg CurlComparable substituteStability Ball Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian DeadliftComparable substituteDumbbell Romanian Deadlift

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