Eccentric Hamstring Slider

Posterior ChainSuperficial Back LineLower BodyHipKnee
Written By David Song

ECCENTRIC HAMSTRING SLIDER

This is a hamstrings tempo exercise that uses eccentric loading to help with tendon recovery. Start by lying down on your back with your heels tucked towards your buttock and on a slider disc or hand towel. Keep the core braced to maintain a neutral spine and lift the pelvis up. Slowly at a 5-7 second tempo slide your feet out while maintaining a neutral hip position. Rest the pelvis and pull the heels back in and repeat as required.

Muscles Involved:

  • Semitendinosus

  • Semimembranosus

  • Biceps Femoris

  • Posterior Chain / Superficial Back Line

Related Conditions:

  • Yoga Butt

  • Proximal Hamstrings Tendinopathy / Tendinitis

  • Distal Hamstrings Tendinopathy / Tendinitis

  • Lower Cross Syndrome

Related Exercises

Featured
Foam Roller Single Leg Bridge
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Foam Roller Single Leg Bridge
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Swiss Ball Straight Leg Bridge
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Swiss Ball Straight Leg Bridge
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Banded Good Morning
Posterior Chain, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Low Back, Low Back Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Banded Good Morning
Posterior Chain, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Low Back, Low Back Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Posterior Chain, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Low Back, Low Back Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Kettlebell Swing
Kettlebell Workout, Kettlebell, Strength and Conditioning, Posterior Chain, Glutes, Gluteus Maximus, Hamstrings, Erector Spinae
Kettlebell Swing
Kettlebell Workout, Kettlebell, Strength and Conditioning, Posterior Chain, Glutes, Gluteus Maximus, Hamstrings, Erector Spinae
Kettlebell Workout, Kettlebell, Strength and Conditioning, Posterior Chain, Glutes, Gluteus Maximus, Hamstrings, Erector Spinae
Hex Bar Split Stance Deadlift
Posterior Chain, Erector Spinae, Hip Extension, Hip Extensor, Low Back, Low Back Strengthening, Hip Strengthening, Glute Strengthening, Glutes, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, QL, Quadratus Lumborum
Hex Bar Split Stance Deadlift
Posterior Chain, Erector Spinae, Hip Extension, Hip Extensor, Low Back, Low Back Strengthening, Hip Strengthening, Glute Strengthening, Glutes, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, QL, Quadratus Lumborum
Posterior Chain, Erector Spinae, Hip Extension, Hip Extensor, Low Back, Low Back Strengthening, Hip Strengthening, Glute Strengthening, Glutes, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, QL, Quadratus Lumborum
Banded Glute Pull Through
Glutes, Gluteus Maximus, Glute Strengthening, Hip Extension, Hip Extensor, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus
Banded Glute Pull Through
Glutes, Gluteus Maximus, Glute Strengthening, Hip Extension, Hip Extensor, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus
Glutes, Gluteus Maximus, Glute Strengthening, Hip Extension, Hip Extensor, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus
Banded Hamstring Curl
Hamstrings, Hamstring Strengthening, Knee Flexor, Knee Flexion, Semimembranosus, Semitendinosus, Biceps Femoris, Posterior Chain
Banded Hamstring Curl
Hamstrings, Hamstring Strengthening, Knee Flexor, Knee Flexion, Semimembranosus, Semitendinosus, Biceps Femoris, Posterior Chain
Hamstrings, Hamstring Strengthening, Knee Flexor, Knee Flexion, Semimembranosus, Semitendinosus, Biceps Femoris, Posterior Chain
Kettlebell Glute Bridge
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Kettlebell Glute Bridge
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Weighted Glute Bridge
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Weighted Glute Bridge
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
David Song
Previous

Hamstring Slider
Next

Single Leg Hamstring Bridge