Moves/Slider hamstring single leg eccentric

Slider hamstring single leg eccentric

ID: 828

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Exercise Type:
Lower Step
Contraindications:
None
Equipment:
Sliders, Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Front shin should remain as vertical as possible throughout.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Step length determines demand — longer step increases glute load, shorter increases quad.
  4. 4. Engage the core before initiating any movement.

Regression:

Half-kneeling holds focusing on pelvic alignment before progressing to moving lunge variations.

Progression:

Add a loaded carry in the opposite hand to create an offset stability challenge.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.