Slider Hamstring Rollout Single Leg
ID: 782
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- Exercise Types:
- Lower Step, Dynamic
- Contraindications:
- Knee Problems, Ankle/Calf Problems, Wrist Problems
- Equipment:
- Sliders, Floor Based
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Hip flexor of the trailing leg should feel a stretch at the bottom.
- 2. Drive through the heel of the front foot to return to standing.
- 3. Establish a stable base before adding any dynamic component.
Regression:
Perform a slow step-up onto a low box before progressing to lunges with a full stride.
Progression:
Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.
Common Problems:
Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.