Also known as: supine hip extension, hip extension leg curl, slider leg curl, glute bridge leg curl, supine leg curl
What is SHELC Negative?
SHELC Negative is a supine hip extension leg curl performed with sliders or on a smooth surface that emphasizes slow eccentric lowering. It primarily targets the hamstrings and glutes and is a medium-difficulty bodyweight exercise for improving posterior chain strength and control.
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How to Do SHELC Negative
- Start supine: Lie on your back with knees bent, heels close to glutes, arms at sides; place heels on sliders or a smooth surface and brace your core.
- Bridge and hold: Drive hips up into a full glute bridge, squeeze glutes and hamstrings, keep spine neutral and shoulders relaxed against the floor.
- Slide feet forward: Begin sliding feet forward slowly while maintaining full hip extension; extend legs until you feel maximal hamstring length without losing hip height.
- Control descent: Control the eccentric movement with tension in hamstrings and glutes, avoid lumbar hyperextension, exhale slowly and resist letting hips collapse.
- Reset and repeat: Bend knees to pull feet back to the bridge position, reset hips and core, then repeat for prescribed repetitions with steady tempo.
Muscle Groups
Glutes, Hamstring
Description
(Supine Hip Extension Leg Curl) Use sliders or a perform on smooth surface.Begin lying supine on the floor, knees bent, feet close to your glutes. Perform a glute bridge & hold the top position. Back neutral, head resting on the floor. Hips fully extended, glutes and hamstrings engaged.
Begin sliding your feet forward with control, staying tight & maintaining hip extension.
Try to control the whole ROM, and allow your legs to drop as they reach full extension.
Reset to the glute bridge position and repeat for repetitions.
Frequently Asked Questions
What are the benefits of SHELC Negative?
SHELC Negative improves eccentric hamstring strength, glute activation, and posterior chain control. It enhances hip extension power, helps with injury prevention, and builds tolerance for lengthened hamstring positions using bodyweight and controlled tempo.
What common mistakes should I avoid?
Common mistakes include letting hips drop, using momentum, rounding the lower back, sliding too fast, and placing feet too far from glutes. Focus on hip drive, core bracing, and slow controlled movement to avoid these errors.
How can I progress or regress this exercise?
Progress by increasing eccentric tempo, doing single-leg SHELC variations, or adding resistance. Regress by reducing range of motion, using towels on a firmer surface, or practicing glute bridges and short-range sliders first.