Platform Hamstring Slides

A beginner strength exercise for the hamstrings and glutes.

Movement guide

Platform Hamstring Slides

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Glutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Platform Hamstring Slides demonstrated on the 3D figure

3D demoPlatform Hamstring SlidesBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Slider hamstring curl demonstrated on the 3D figure

3D demoSlider hamstring curlIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Hamstrings. Also: Glutes.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Seated Band Hamstring Curl demonstrated on the 3D figure

3D demoSeated Band Hamstring CurlBeginner · Other / check instructions + A bench or box

Full Nordic curl demonstrated on the 3D figure

3D demoFull Nordic curlExpert · An anchor point

Glute-ham raise demonstrated on the 3D figure

3D demoGlute-ham raiseAdvanced · Other / check instructions

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Nordic curl demonstrated on the 3D figure

3D demoNordic curlAdvanced · An anchor point

Reverse hyperextension demonstrated on the 3D figure

3D demoReverse hyperextensionAdvanced · A bench or box

Browse more

Questions people ask

What muscles does the Platform Hamstring Slides work?

Mainly the hamstrings, with help from the glutes.

What equipment do I need for the Platform Hamstring Slides?

Other / check instructions.

Is the Platform Hamstring Slides good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Slider hamstring curl.

How do I make the Platform Hamstring Slides harder?

Progress to the Slider hamstring curl, or add load, range or slower lowering once your form is solid.