Platform Hamstring Slides
The Platform Hamstring Slides isolates the Hamstrings through a controlled range of motion. This beginner-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The glutes assist as stabilizers throughout the range of motion.
How to Platform Hamstring Slides
- 1
For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
- 2
Begin the movement by flexing the knee, keeping your other leg straight.
- 3
Continue bringing the heel closer to you, sliding it on the floor.
- 4
At full knee flexion, reverse the movement to return to the starting position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Platform Hamstring Slides work?
The Platform Hamstring Slides primarily works the Hamstrings. Secondary muscles include the Glutes, which assist during the movement.
Is the Platform Hamstring Slides good for beginners?
Yes, the Platform Hamstring Slides is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Platform Hamstring Slides?
You need other to perform the Platform Hamstring Slides. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.