ECCENTRIC UNILATERAL HAMSTRING SLIDER

This is a hamstrings tempo exercise that uses eccentric loading to help with tendon recovery. Start by lying down on your back with your target heel tucked towards your buttock and on a slider disc or hand towel. Raise the non-target leg off of the ground. Keep the core braced to maintain a neutral spine and lift the pelvis up. Slowly at a 5-7 second tempo slide your feet out while maintaining a neutral hip position. Rest the pelvis and pull the heels back in and repeat as required.

Muscles Involved:

• Semitendinosus

• Semimembranosus

• Biceps Femoris

• Posterior Chain / Superficial Back Line

Related Conditions:

• Yoga Butt

• Proximal Hamstrings Tendinopathy / Tendinitis

• Distal Hamstrings Tendinopathy / Tendinitis

• Lower Cross Syndrome

Required Exercise Equipment:

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