Скачать или смотреть Slider Hamstring Curl with Eccentric

This hamstring exercise tends to bias the biceps femoris (both short and long head), which is useful for "outer" hamstring development.

The lifting portion is a glute bridge and much easier to do with a heavier weight because you’re at a greater mechanical advantage.

On the way down, you do something that resembles a leg curl, which is possible with the use of sliders. During this part the hamstrings are at a mechanical disadvantage, and more work is required from them at the same relative load on the way down.

The result of all this? An overload of the hamstrings during the eccentric (lowering) portion of the lift.

Sliders work well here, as does a hockey slide trainer, a Sorinex glute-ham roller, or even just a pair of socks on a slippery surface. Like Nordic curls, these can mess up your hamstrings for days, so watch the volume. Just 2-3 sets of 5-8 reps with a controlled eccentric work best to start. Add an extra set or two as your hamstrings become more accustomed. – Gareth Sapstead