Eccentric Hamstring Slider Curl

1. Begin by placing a towel under your feet on a smooth floor surface. Lie on your back with your knees bent and your feet on the towel. Lift your hips off the ground into a bridge position, engaging your glutes and hamstrings.

2. Gradually slide your feet away from your body, straightening your legs as much as possible without dropping your hips.

3. Once your legs are fully extended, squeeze your hamstrings to pull your heels back towards your body, returning to the starting bridge position.

4. Maintain a continuous motion for the desired number of repetitions before lowering your hips to rest.

5. Make sure to keep your core tight and hips raised throughout the exercise to avoid putting unnecessary strain on your lower back.

- Keep the movement controlled and avoid jerky motions.

- Ensure that your hips are lifted and not sagging to maximize engagement of the hamstrings and glutes.

- If it's too difficult with both legs, you can start with one leg at a time while keeping the other leg bent for support.

- The exercise can be modified by not holding the bridge position, making it slightly easier.

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