PlanWorkouts

Exercise 0730 · REF LNE3wfo

Single Leg Platform Slide exercise animation

Single Leg Platform Slide

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

Sliding one leg out and back on a platform or towel keeps constant tension on the hamstring through both the extending and returning phase, unlike a leg curl where the eccentric can get rushed. Working one leg at a time also removes the ability to compensate with the stronger side. It's a favorite in return-to-play hamstring programs because of how much control it demands through the full range.

How to Do the Single Leg Platform Slide

  1. Start by standing with one foot on a platform or slide board.
  2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
  3. Keep your core engaged and maintain a straight posture throughout the movement.
  4. Slowly return to the starting position by sliding your foot back to the initial position.
  5. Repeat the movement for the desired number of repetitions, then switch legs.

Muscles Worked

The Single Leg Platform Slide primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Single Leg Platform Slide work?
The Single Leg Platform Slide primarily targets the hamstrings, with the glutes and quadriceps assisting.
What equipment do I need for the Single Leg Platform Slide?
The Single Leg Platform Slide is done with no equipment — just body weight.
What's a good alternative to the Single Leg Platform Slide?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.