Therapeutic exercise
Slider Eccentric Hamstring Curl
Eccentric hamstring exercise using a slider or sliding towel under the heel. In supine with hips elevated, the slow knee-extension movement loads the hamstrings eccentrically — a low-impact progression before the Nordic Hamstring.
How to perform
- Starting position. Lie face up on a smooth floor with the heels on a slider (or a folded towel under each foot on a slippery floor).
- Step 2. Flex the knees and raise the hips into the bridge position.
- Step 3. Maintaining the bridge, slide the heels forward over 4 to 5 seconds, slowly extending the knees — this is the eccentric phase for the hamstrings.
- Step 4. Stop before the hips drop and return the heels to the starting position (knee flexion), keeping the bridge throughout the movement.
- Return. For progression, perform with only one leg at a time — unilateral load significantly increases demand.
When not to perform
- Acute hamstring strain in inflammatory phase
- Acute low-back pain in extension
- Recent post-operative tendon repair
- Recurrent hamstring cramps
- Sacroiliac instability
- Symptomatic lumbar disc herniation
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Romanian Deadlift (Light RDL)
Hip-hinge pattern with light-to-moderate load. It works the hamstrings in their natural eccentric function of decelerating trunk flexion — a bridge exercise between analytical strengthening and sporting function in hamstring-strain rehab.
Hamstring Walkout Bridge
Dynamic progression of the glute bridge with alternating heel walkout. The walkout movement generates progressive eccentric load on the hamstrings — functional rehab for hamstring strain in advanced phase, with direct transfer to running mechanics.
Supine Hamstring Stretch
Stretches the hamstrings without lumbar overload. A key exercise for chronic low back pain — shortened hamstrings increase pelvic flexion and disc loading.