Exercise guide · Intermediate · Compound
Single Leg Platform Slide: How to Do It & Muscles Worked
The single leg platform slide is a bodyweight exercise targeting the hamstrings, with secondary emphasis on the glutes and quadriceps. It involves sliding one foot backward on a platform while maintaining balance and core engagement.
- Primary muscles
- Hamstrings
- Equipment
- Body Weight
- Level · type
- Intermediate · Compound
How to do the single leg platform slide
- Step 1: Start by standing with one foot on a platform or slide board.
- Step 2: Bend your knee slightly and slide the foot on the platform backward, extending your leg.
- Step 3: Keep your core engaged and maintain a straight posture throughout the movement.
- Step 4: Slowly return to the starting position by sliding your foot back to the initial position.
- Step 5: Repeat the movement for the desired number of repetitions, then switch legs.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Single Leg Platform Slide alternatives
More exercises that train the hamstrings as their main target:
-
Barbell Good Morning
Hamstrings · Barbell · Intermediate compound -
Barbell Straight Leg Deadlift
Hamstrings · Barbell · Intermediate compound -
Cable Assisted Inverse Leg Curl
Hamstrings · Cable · Intermediate compound -
Inverse Leg Curl (Bench Support)
Hamstrings · Body Weight · Intermediate compound -
Kettlebell Hang Clean
Hamstrings · Kettlebell · Intermediate compound -
Lever Kneeling Leg Curl
Hamstrings · Leverage Machine · Intermediate compound -
Lever Lying Two-One Leg Curl
Hamstrings · Leverage Machine · Intermediate compound -
Self Assisted Inverse Leg Curl (On Floor)
Hamstrings · Body Weight · Intermediate compound
More hamstrings exercises
-
Lying Leg Curl
Hamstrings · Leverage Machine · Beginner compound -
Assisted Prone Hamstring
Hamstrings · Assisted · Beginner compound -
Dumbbell Lying Femoral
Hamstrings · Dumbbell · Beginner compound -
Exercise Ball Seated Hamstring Stretch
Hamstrings · Stability Ball · Beginner stretch -
Glute-Ham Raise
Hamstrings · Body Weight · Advanced compound -
Hamstring Stretch
Hamstrings · Body Weight · Beginner stretch
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.