Quick Answer
Eccentric Single-Leg Hamstring Slide is a intermediate strength exercise that targets your hamstrings. It uses a other. Lie on back, knees bent, feet flat. Place slider under one foot (working leg).
Video Tutorial
How to Perform the Eccentric Single-Leg Hamstring Slide
- 1
Lie on back, knees bent, feet flat. Place slider under one foot (working leg).
- 2
Lift non-working leg off ground.
- 3
Lift hips into single-leg glute bridge.
- 4
Focus on lowering phase: Slowly slide working foot forward by straightening knee, resisting with hamstring.
- 5
Maintain hip height as long as possible.
- 6
Lower hips to floor once leg is nearly straight.
- 7
Use both legs or arms to return working foot to start.
- 8
Lift back into bridge and repeat eccentric slide for desired reps. Switch legs.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Eccentric Single-Leg Hamstring Slide isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Eccentric Single-Leg Hamstring Slide work?
The Eccentric Single-Leg Hamstring Slide primarily works your hamstrings. Secondary muscles include the glutes and calves.
What equipment do I need for the Eccentric Single-Leg Hamstring Slide?
The Eccentric Single-Leg Hamstring Slide needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Eccentric Single-Leg Hamstring Slide suitable for beginners?
The Eccentric Single-Leg Hamstring Slide is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Eccentric Single-Leg Hamstring Slide should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Eccentric Single-Leg Hamstring Slide every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.