Quick Answer
Negative Hamstring Floor Slide is a intermediate strength exercise that targets your hamstrings. It uses a other. Lie on back, knees bent, feet flat on slippery surface (sliders/towels).
Video Tutorial
How to Perform the Negative Hamstring Floor Slide
- 1
Lie on back, knees bent, feet flat on slippery surface (sliders/towels).
- 2
Lift hips into glute bridge.
- 3
Focus on lowering phase: Slowly slide feet forward by straightening knees, resisting movement with hamstrings.
- 4
Maintain hip height as long as possible.
- 5
Lower hips to floor once legs are nearly straight.
- 6
Use arms or bend knees to return feet to start (minimize hamstring effort on return).
- 7
Lift back into bridge and repeat eccentric slide.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Negative Hamstring Floor Slide isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Negative Hamstring Floor Slide work?
The Negative Hamstring Floor Slide primarily works your hamstrings. Secondary muscles include the glutes, calves and lower back.
What equipment do I need for the Negative Hamstring Floor Slide?
The Negative Hamstring Floor Slide needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Negative Hamstring Floor Slide suitable for beginners?
The Negative Hamstring Floor Slide is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Negative Hamstring Floor Slide should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Negative Hamstring Floor Slide every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.