Upper Legs Exercise · Body Weight
Single Leg Platform Slide
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.
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- Upper Legs
- Equipment
- Body Weight
- Target
- Hamstrings
Exercise reference published by PlanWorkouts; see our editorial standards.
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.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Single Leg Platform Slide mainly targets your Hamstrings, with your Glutes helping support the movement, along with your 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
FAQ
- What muscles does the Single Leg Platform Slide work?
- The Single Leg Platform Slide mainly works your hamstrings. It also helps strengthen your glutes and quadriceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Single Leg Platform Slide?
- You do the Single Leg Platform Slide with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Single Leg Platform Slide?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Single Leg Platform Slide?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.