Hamstring Slide

The Hamstring Slide is a bodyweight exercise that targets the hamstrings, glutes, and core. This movement emphasizes hamstring activation and eccentric strength (lengthening of the muscle), making it a great addition to any strength or rehabilitation routine. By using a slippery surface (like a towel, sliders, or a smooth floor), the exercise improves mobility, flexibility, and muscle endurance.

How to Perform the Hamstring Slide

1. Starting Position:

• Begin by lying on your back with your arms at your sides for support.
• Place your feet flat on a slippery surface (a towel, sliders, or a smooth floor).
• Bend your knees at about a 90-degree angle and keep your feet hip-width apart.
• Engage your core and press your lower back into the floor to prevent arching.

2. Initiating the Movement:

• Lift your hips off the ground to create a bridge position, engaging your glutes and hamstrings.
• Keeping your hips elevated, slowly slide your feet out in front of you while maintaining control of the movement.
• Inhale as you slide your feet away from your body, but make sure to keep your hips up throughout the movement.

3. End Position (Fully Extended):

• Slide your feet as far as you can comfortably while maintaining hip elevation.
• At the end of the movement, your legs should be extended straight, but don’t let your hips drop.
• Pause for a second at the end of the slide to maximize hamstring engagement.

4. Returning to Start:

• Slowly slide your feet back toward your body, using your hamstrings and glutes to control the movement.
• Keep your hips elevated as you slide your feet back in.
• Exhale as you pull your feet back towards your body.

5. Repetitions and Sets:

• Beginners: 8-10 reps, 2-3 sets
• Intermediate: 10-12 reps, 3-4 sets
• Advanced: 12+ reps, 4+ sets or add pause holds at the extended position for more intensity.

Variations and Progressions

1. Hamstring Slide with Pause (Intermediate)

• Pause for 3-5 seconds at the end of the extended position to increase eccentric strength and muscle control.

2. Single-Leg Hamstring Slide (Advanced)

• Perform the movement with one leg at a time while keeping the other leg off the floor. This increases the intensity and isolates each leg.

3. Hamstring Slide with Leg Curl (Elite)

• At the end of the slide, curl your foot back toward your glutes to further challenge your hamstrings and core.

4. Hamstring Slide with Elevated Feet (Advanced)

• Perform the slide with your feet on an elevated surface (like a bench or box) for a greater range of motion and increased difficulty.

Tips for Maximum Effectiveness

✅ Engage Your Core: Keep your core tight throughout the exercise to prevent any arching of the lower back and maintain hip stability.

✅ Control the Movement: Slowly slide your feet out and back in. Avoid using momentum; the slower you move, the more you activate your hamstrings.

✅ Don’t Drop Your Hips: Keep your hips elevated throughout the entire movement to keep the tension on your hamstrings and glutes.

✅ Breathe Properly: Inhale as you extend your feet, and exhale as you pull them back toward your body.

✅ Focus on Full Range of Motion: Slide your feet as far as you can without losing form, and make sure to extend your legs fully.

Common Mistakes to Avoid

❌ Dropping Hips: If your hips drop at any point during the slide, you are no longer engaging your hamstrings and glutes effectively. Keep your hips elevated.

❌ Using Momentum: Don’t rely on momentum to move your feet. Focus on slow, controlled slides to maximize muscle activation.

❌ Arching Lower Back: Ensure your lower back stays pressed into the floor to avoid unnecessary strain. Engage your core to maintain proper posture.

❌ Sliding Too Fast: Moving too quickly reduces time under tension. Control the slide to ensure your muscles are under tension for the entire movement.

❌ Not Using Proper Surface: Use a smooth and slippery surface. If the surface is too rough, it will increase the friction and make the exercise less effective.