Sliding Leg Curl

So führst du sie aus

1. 1Preparation and positioning. Use sliders or towels on a predictable surface and confirm the feet can move without catching. Warm the hamstrings and choose assistance that preserves control.
2. 2Starting position. Lie supine with heels on the sliders, hips extended to the chosen height, and ribcage controlled.
3. 3Eccentric phase. Slowly extend the knees and slide the heels away while keeping the pelvis at the defined height.
4. 4End position. Stop at the longest controlled muscle length before the hips fold, pelvis drops, anchor shifts, or the hamstrings cramp sharply.
5. 5Concentric phase / reset. Press the heels down and flex the knees to draw them back under the body while maintaining the chosen hip height.
6. 6Breathing and bracing. Breathe through the repetition with the trunk braced; reduce range or assistance before breath-holding and shaking change the hip position.
7. 7Valid rep. The anchor and contact points stay fixed, hip/trunk position meets the chosen standard, and both the lowering and return remain controlled through the recorded range.

Häufige Fehler

• Changing the setup between reps

  Korrektur: Fix stance, grip, support, and range before the set and keep them constant.

• Using momentum

  Korrektur: Reduce load or leverage and make both directions visibly controlled.

• Shortening the difficult range

  Korrektur: Use the same start and end markers on every valid rep.

• Continuing after technique loss

  Korrektur: End the set at the first persistent breakdown rather than rehearsing compensation.

Sicherheit

• Aktuelle Beschwerden an Hüfte, Knie, Sprunggelenk oder Sehnen erfordern einen individuell verträglichen Bewegungsumfang und eine individuell verträgliche Last; Schmerz ist kein Anlass, Ausrichtung oder Tiefe zu erzwingen.
• Wähl Last, Bewegungsumfang und Aufbau so, dass eine kontrollierte Rückführung oder ein kontrollierter Ausstieg möglich bleibt; brich den Satz ab, statt trotz scharfer oder zunehmend stärker werdender Symptome kompensierend weiterzutrainieren.

Progressionen & Alternativen

• RegressionBridge Walkout— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Sliding Leg Curl.
• ProgressionBandunterstützter Nordic Curl— Increase load, range, instability, or skill demand after Sliding Leg Curl is repeatable through the planned volume with reserve and no technique drift.
• AlternativeSitzender Beinbeuger— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Sliding Leg Curl is impractical or poorly tolerated.