Platform Hamstring Slides
How to do the 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.
How to program the Platform Hamstring Slides
Sets and reps
As an isolation movement, the Platform Hamstring Slides is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Platform Hamstring Slides is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Platform Hamstring Slides into a plan
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Frequently asked questions
What muscles does the Platform Hamstring Slides work?
The Platform Hamstring Slides primarily targets the Hamstrings. It also recruits the Glutes as supporting muscles.
What equipment do I need for the Platform Hamstring Slides?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Platform Hamstring Slides should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
