Eccentric sliders 2 legs, 1 leg

Purpose of the exercise

Focuses on strengthening the hamstrings with emphasis on eccentric muscle strength. Improves hip stability and posterior chain load capacity. Supports injury prevention and recovery from hamstring injuries.

Supplies

• Sliders, gliders or towels

• Smooth floor or suitable substrate

• Mat for comfort

Starting position

1. Lie supine on a mat

2. Place both heels on the sliders

3. Arms along the body

4. Knees slightly bent

5. Core tightened

6. Bring the hips up into a bridge position

Implementation

1. Keep hips steadily raised

2. Slowly slide the feet away from the body

3. Extend legs in a controlled way

4. Keep tension on hamstrings while extending

5. Lower the hips in a controlled manner when the legs are extended

6. Bring feet back to starting position

7. Perform the exercise with one leg if necessary for more challenge

Points of interest

✓ Move slowly and in a controlled manner
✓ Keep the pelvis stable
✓ Core tightened
✓ Actively tighten hamstrings
✓ Move within a pain-free range

✗ Sagging hips
✗ Extending the legs too quickly
✗ Compensation from the lower back
✗ Insufficient control in movement
✗ Ignoring pain in hamstrings or lower back

When this exercise?

Eccentric sliders are used to strengthen the hamstrings in a controlled way with emphasis on eccentric muscle strength. The exercise is often used within rehabilitation for hamstring injuries or as part of injury prevention programmes in sports with a lot of sprinting and acceleration movements.

The two-legged variant is usually used as a basic build-up, while the single-legged variant offers a greater stability and strength challenge. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.