Eccentric Single-Leg Hamstring Slide

Lie on back, knees bent, feet flat. Place slider under one foot (working leg).

Lift non-working leg off ground.

Lift hips into single-leg glute bridge.

Focus on lowering phase: Slowly slide working foot forward by straightening knee, resisting with hamstring.

Maintain hip height as long as possible.

Lower hips to floor once leg is nearly straight.

Use both legs or arms to return working foot to start.

Lift back into bridge and repeat eccentric slide for desired reps. Switch legs.