라이브러리로시작 
끝 
운동 라이브러리
Single-Leg Platform Slide
A unilateral sliding leg curl using a low platform or slider, loading the hamstrings eccentrically while the glutes hold a bridge position.
하체맨몸Knee flexion
주동근
햄스트링
협응근
대둔근코어종아리
장비
맨몸
패턴
Knee flexion
준비 자세
- 01Lie on your back with one heel on a slider or smooth platform.
- 02Bend the working knee so the heel sits close to the hips.
- 03Hold the free leg bent or raised off the floor.
- 04Press arms into the floor and brace the trunk.
수행
- 01Bridge the hips up by driving through the working heel.
- 02Slowly slide the heel away, letting the knee straighten while the hips stay high.
- 03Stop just before the hips drop or the low back arches.
- 04Curl the heel back toward the hips to return to the start.
체크포인트
- -Hips stay lifted through the entire slide.
- -The slide is slow and controlled, especially on the way out.
- -Pelvis stays square; no rolling toward the free side.
- -Low back stays neutral, not hyperextended.
흔한 실수
- -Letting the hips sink as the leg slides out.
- -Sliding out faster than you can control.
- -Using the low back to hold the bridge instead of the glutes.
- -Cutting the range short and only training the top of the curl.
프로그래밍 노트
- -Use 2 to 3 sets of 5 to 10 slow reps per side; the eccentric is the work.
- -Start with eccentric-only reps if you cannot yet curl back in on one leg.
- -Pairs well after a hinge like Romanian deadlifts for direct hamstring volume.