How To Program Hamstring Exercises - Progressive Hamstring Strengthening Using Sliders

Want to learn how to start and progress a hamstring strengthening program only using sliders⁉️
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Hamstring strengthening programs are essential for improving athletic performance and protecting against injuries including hamstring strains, low back injuries, and even ACL injuries. Did the know the hamstrings act synergistically with the ACL to prevent excessive anterior tibial translation on the femur⁉️

Demonstrated in the video are levels 1-7 for progressively strengthening the hamstrings only using furniture sliders.

1️⃣Concentric hamstring curl-ins

2️⃣Concentric hamstring curl-ins➕bridge

3️⃣Concentric hamstring curl-ins ➕bridge➕eccentric curl-out

4️⃣Single leg hamstring curl-in➕bridge➕straight leg raise

5️⃣Single leg hamstring curl-in➕bridge➕straight leg raise➕curl-out

6️⃣Standing hamstring dominant eccentric
Reverse slider lunge

7️⃣ Reverse slider lunge➕eccentric hamstring curl-out

Don’t have sliders❓No worries, just grab a towel/pillow sheet/or any piece of clothing and perform these same movements on wood/tile floor‼️The versatility of this progressive hamstring strengthening program is what makes it so feasible for anyone to perform anywhere‼️
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[vonowens]

Thank you for this upload. Been rehabbing my hammy for a while and it’s been pretty stubborn. Those last 2 movements you showed have helped me a lot. So simple and effective, yet I never thought to do it until you brought it to my attention. Thanks again for all you guys do! 💪🏾

[Max-yynj]

Good Video. Great exercises. I like the silence.👍

[mattc]

Keep your hips up during duration of the movement

[ritikkamra]

Butt stick to ground; legs back and forth

Legs closer; lift butt; drop butt; legs farther

Legs close; lift butt; drop butt while moving legs farther

Single leg close; lift butt; drop butt; move single leg farther

Single leg closer; lift butt; drop butt while moving single leg farther