Upper Legs Exercise · Body Weight
Single Leg Platform Slide
- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Hamstrings
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Single Leg Platform Slide is a targeted isolation upper legs movement designed to train the Hamstrings with direct engagement of the Quadriceps.
Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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
- Begin standing with one foot placed on a platform or slide board.
- Slightly bend your knee and slide the foot on the platform backward as your leg extends.
- Keep your core braced and your posture upright throughout the movement.
- Slowly slide the foot back to return to the starting position.
- Repeat for the desired number of reps, then switch legs.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion.
Common Mechanical Mistakes & Form Errors to Avoid
- Uncontrolled Lifting Tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.
- Spine Hyperextension: Compensating for limited joint range of motion by arching the lower back risks spinal facet strain.
- Unstable Foot Base: Poor foot position causing balance loss during movement execution creates energy leaks and injury risk.
Proper Breathing Patterns & Core Engagement
Inhale during eccentric lowering phase; exhale during concentric work phase.
Add the Single Leg Platform Slide to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Stop immediately if movement causes sharp joint or tendon pain; substitute with a joint-friendly variant. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
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
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Hamstrings Exercises
Barbell Good Morning
Barbell Straight Leg Deadlift
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
Glute-Ham Raise
Equipment Alternatives
Don't have body weight? These target the same hamstrings with different equipment.
Barbell Good Morning
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
FAQ
- What muscles does the Single Leg Platform Slide work?
- The Single Leg Platform Slide primarily targets the hamstrings as the primary agonist. Synergist assistance is provided by the glutes along with the quadriceps. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Single Leg Platform Slide?
- The Single Leg Platform Slide is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Single Leg Platform Slide?
- The most frequent error is uncontrolled lifting tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Single Leg Platform Slide?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- 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 Barbell Good Morning targets the same hamstrings using barbell instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.