Eccentric Hamstring Curl (Sliding Leg Curl)

The eccentric hamstring curl, also known as the sliding leg curl, is an excellent exercise for building hamstring strength through a full range of motion. This exercise emphasises the eccentric (lengthening) phase, which is critical for injury prevention in runners.

Why Hamstring Eccentric Strength Matters

Hamstring injuries are among the most common soft tissue injuries in runners. They typically occur during the late swing phase of running, when the hamstrings are working eccentrically to decelerate the lower leg. Building eccentric hamstring strength helps to protect against these injuries by conditioning the muscle to handle high loads in a lengthened position.

How to Perform the Sliding Leg Curl

Lie on your back with your knees bent and your heels placed on a smooth surface such as a towel on a hard floor or furniture sliders. Lift your hips into a bridge position. From here, slowly extend your legs by sliding your heels away from your body while maintaining the bridge position. Once your legs are almost fully extended, use your hamstrings to pull your heels back towards your body.

Progression Tips

• Start with double-leg slides before progressing to single-leg
• Focus on controlling the eccentric (extending) phase over 3-4 seconds
• Keep your hips elevated throughout the entire movement
• Aim for 3 sets of 8-12 repetitions

This exercise can be particularly challenging for runners who are new to hamstring-focused strength work. Start conservatively and build up gradually over time to avoid excessive soreness.