POSTERIOR CHAIN EXERCISES

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Posterior Chain Exercises is an additional category often overlooked. These strength training exercises target the muscles on the backside including the glutes, hamstrings, calves and lower back. Strength in this portion of the “Power Zone” is imperative.

ECCENTRIC LEG CURLS

An “eccentric leg curl” refers to a hamstring curl exercise where the focus is on the controlled lowering phase of the movement, meaning you slowly lengthen your hamstrings with resistance while placing more emphasis on muscle control and lengthening during the negative portion of the exercise rather than the concentric (muscle shortening) phase.

Eccentric Leg Curls: Single Leg

You’ll need the use of a slide board, ValSlides, or a slippery floor

• Beginning from a supine bridge position, knees bent, feel flat
• Fire the glutes and anterior core to maintain a neutral spine posture, don’t arch your back.
• Bend from the knee and slowly extend one leg by allowing your heel to slide on the floor.
• Keep the opposite knee bent at 90°, waist height, foot dorsi flexed, toe up
• Once at full extension, pause. Then contract your hamstring and “Curl” your heel back to starting position, only bending by the knee
• Attempt to keep your body in-line from shoulders, thorough your hips to your knees, maintaining a neutral spine the entire time