RichRuff Training Exercise of the Week: Accentuated Eccentric Val Slide Leg Curl

Working what is referred to as the negative or eccentric portion of any exercise is a great way to build up strength that will carry over to the concentric part of any exercise. I'll use this type of training when someone does not have sufficient strength in order to execute the concentric portion of the exercise. I've used it successfully with clients who are not able to do a chin up or push up.

Here, I'm using this with the Valslide Leg Curl. I've found that this is another exercise that people have a hard time jumping right into and executing. So, I'd work in two phases for this exercise. For a period of a couple weeks we'd just work the eccentric portion and build that strength up. Again, getting stronger eccentrically is going to carry over to getting stronger concentrically.

Start the exercise with your feet resting on the Valslides and knees in a bent position. From here, extend your hips up by pressing your heels into the floor. Once your hips are up, slowly slide you're feet away from your glutes, not letting your glutes touch the floor until your legs are fully extended. Work at a count of any where from 5-10 seconds on this phase. Bring the slides back in with your hips down on the floor and repeat for the prescribed number of reps