Platform Hamstring Slides

The Platform Hamstring Slides primarily targets your Hamstrings, with support from Glutes. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Isolation · Pull

Primary muscles: Hamstrings Secondary muscles: Glutes

How to perform Platform Hamstring Slides

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

Frequently asked questions

Which specific muscles do platform hamstring slides target?

This exercise primarily targets the hamstrings through eccentric and concentric knee flexion. It also requires significant isometric glute engagement to maintain hip extension throughout the movement.

What is a common form mistake to avoid during the sliding phase?

Avoid letting the hips sag or touch the floor as the legs extend. Maintain a straight line from the shoulders to the knees by keeping the glutes braced and the core tight.

How should I program hamstring slides into my workout routine?

Perform 2 to 3 sets of 8 to 12 repetitions focusing on a slow, controlled eccentric phase. This movement works well as a finisher or a supplemental exercise on lower body days.

What is a suitable progression for beginners who lack eccentric strength?

Beginners should focus on the eccentric-only version by sliding the feet out slowly and resetting the hips on the floor before the next rep. This builds the necessary strength for the full slide.

How does foot positioning affect the difficulty of the exercise?

Placing only the heels on the sliding platform increases hamstring isolation and intensity. Ensure the platform moves smoothly to prevent jerky motions that can strain the tendons.

Sample sets & reps for Platform Hamstring Slides

Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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