Lie on back, knees bent, feet flat on slippery surface (sliders/towels).

Lift hips into glute bridge.

Focus on lowering phase: Slowly slide feet forward by straightening knees, resisting movement with hamstrings.

Maintain hip height as long as possible.

Lower hips to floor once legs are nearly straight.

Use arms or bend knees to return feet to start (minimize hamstring effort on return).

Lift back into bridge and repeat eccentric slide.