What is SHELC Negative?

SHELC Negative is a supine hip-extension leg curl that uses slow, controlled eccentric slides to overload the hamstrings and glutes. It's a medium-level, bodyweight exercise requiring core tension and hip extension control, ideal for building posterior-chain strength and improving hamstring eccentric capacity.

How to Do SHELC Negative

  1. Set up: Lie supine with knees bent, feet close to glutes on sliders or a smooth surface. Rest head, engage core, and maintain a neutral spine before moving.
  2. Drive hips up: Press through your heels to perform a glute bridge, lifting hips until full hip extension. Squeeze glutes and hamstrings at the top position.
  3. Brace core & hold: Keep ribs down with a posterior pelvic tilt and hold the top. Maintain a neutral back, avoid lumbar hyperextension, and breathe steadily.
  4. Slide feet forward: Slowly extend knees by sliding feet forward with control, feeling eccentric tension in the hamstrings. Move deliberately for three to five seconds.
  5. Return to bridge: Allow legs to reach full extension, then actively pull heels back and re-drive hips into the bridge to reset. Breathe and repeat safely.

Muscle Groups

Hamstring, Glutes

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.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of SHELC Negative?

SHELC Negative builds eccentric hamstring strength and glute activation, improves posterior-chain control, and helps reduce injury risk. It’s low-equipment, emphasizes tempo and hip extension, and transfers to running, jumping, and other strength movements.

What common mistakes should I avoid when doing SHELC Negative?

Common mistakes include letting hips collapse or hyperextend, rushing the descent, losing core tension, and not controlling the sliding motion. Maintain a tight posterior pelvic tilt, slow tempo, and active glute engagement to avoid these issues.

How can I progress or regress the SHELC Negative?

To progress, increase eccentric time, perform single-leg SHELC negatives, or add light weight on hips. To regress, shorten range of motion, use a higher surface for feet, or perform assisted slider curls. Nordic curls and Romanian deadlifts are good alternatives.