Elite Physique The New Science of Building a Better Body

Slider Leg Curl
The leg curl is a common exercise in bodybuilding circles that is typically performed while
seated on a machine. Here is a version you can perform with sliders, popularized by
celebrity trainer Valerie Waters. This exercise helps strengthen and build the hamstrings
during knee flexion, instead of their other function, hip extension. Training for both hip
extension and knee flexion results in complete development of the muscle group.
HOW TO DO IT
POSTERIOR CHAIN
1. For this exercise you’ll need a slick ground surface such as a hard floor or slide
board. Lie on your back with each heel resting on a slider, heels hip-width apart,
arms crossed at your chest or flat on the ground (see figure a).
2. Pull your heels toward your glutes as you simultaneously lift your hips (see figure
b).
3. Slowly reverse the motion, focusing on the eccentric phase, and repeat.
a
b
ADVANTAGES
• This version of the leg curl builds hamstring and glute strength while sparing
the low back.
• It builds eccentric strength of the hamstrings, which can reduce the risk of a
knee injury.
COACHING CUES
• If you get a cramp in your hamstrings, slow the tempo and temporarily shorten
the range of motion.
• Go for a full stretch of the hamstrings at end range of motion.
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