Platform Hamstring Slides

Platform Hamstring Slides is a beginner-level isolation in the strength category that primarily works the hamstrings. It also recruits the glutes. It is performed with other equipment.

How to do it

1. 1For 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. 2Begin the movement by flexing the knee, keeping your other leg straight.
3. 3Continue bringing the heel closer to you, sliding it on the floor.
4. 4At full knee flexion, reverse the movement to return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.