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Upper Legs Exercise · Body Weight

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. Begin standing with one foot placed on a platform or slide board.
  2. Slightly bend your knee and slide the foot on the platform backward as your leg extends.
  3. Keep your core braced and your posture upright throughout the movement.
  4. Slowly slide the foot back to return to the starting position.
  5. Repeat for the desired number of reps, then switch legs.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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More Hamstrings Exercises

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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.