Strength · Level 2
Sliding hamstring curl
In a bridge, slide your heels on a towel away and back in.
- Suggested dose
- 3 × 8 rep · 60s rest
- Equipment
- Towel · or · Mat
- Works
- Hamstrings, Glutes
- Pattern
- Hip hinge
How to do it
- Lie on your back, heels on a towel on a smooth floor.
- Lift your hips and slowly slide your heels away (3 s).
- Pull them back in using your hamstrings.
Key points
- Hips high throughout
- Slow eccentric
Common mistakes
- Letting the hips drop as you slide out
Why it helps your tennis
Eccentric hamstring work reduces the risk of strains in short sprints.
Related exercises
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Romanian deadliftHip hinge with weights, sliding along the thighs with a neutral back.
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.