Single Leg Platform Slide
Strengthen your hamstrings and improve balance with the Single Leg Platform Slide. This bodyweight exercise targets the posterior chain for powerful legs.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Single Leg Platform Slide
Description
A lower body exercise that targets the glutes, quads, and hamstrings. The exercise involves standing on one leg on a sliding platform, then sliding the platform back and forth.
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How to do Single Leg Platform Slide
- 01Setup
Stand tall with one foot firmly planted on the ground and the other foot placed on a sliding platform or towel, with hips square and shoulders back.
- 02Setup
Ensure a slight bend in the knee of your standing leg and brace your core to maintain a neutral spine throughout the movement.
- 03
Slowly begin to slide the platform foot straight back, extending the hip and knee of the sliding leg while keeping your torso relatively upright.
- 04
Continue to lower until you feel a good stretch in the hamstring of your standing leg or your hips are nearly fully extended, inhaling during this eccentric phase.
- 05
Engage your hamstrings and glutes forcefully to pull the sliding foot back towards the starting position, maintaining control and preventing any sudden movements.
- 06
Exhale as you pull the leg back in, returning to the initial standing position with a controlled, deliberate contraction.
Tips
- Focus on a slow, controlled slide throughout the entire range of motion, emphasizing the eccentric (lowering) phase to maximize hamstring engagement.
- Keep your hips level and avoid tilting or rotating them as you slide, which ensures balanced muscle activation and reduces strain on your lower back.
- Maintain a slight bend in the standing knee at all times; do not lock it out, as this can put unnecessary stress on the joint.
- Distribute your weight evenly through the midfoot of your standing leg, keeping the heel grounded for optimal stability and power.
Common mistakes
- Rounding the lower back: Avoid excessive lumbar flexion by actively engaging your core and maintaining a neutral spine throughout the slide.
- Over-extending the slide: Do not slide so far back that you lose control or feel strain in your knee or hip; only go as far as you can maintain proper form and controlled return.
- Using momentum to return: Prevent jerking the leg back by focusing on a slow, deliberate hamstring contraction to pull the sliding foot smoothly back to the start.
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What muscles does Single Leg Platform Slide work?
Single Leg Platform Slide primarily targets Hamstrings. Secondary muscles include Gastrocnemius.
Is Single Leg Platform Slide good for beginners?
Single Leg Platform Slide is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Single Leg Platform Slide?
You need Body weight to perform Single Leg Platform Slide. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Single Leg Platform Slide?
Focus on a slow, controlled slide throughout the entire range of motion, emphasizing the eccentric (lowering) phase to maximize hamstring engagement. Keep your hips level and avoid tilting or rotating them as you slide, which ensures balanced muscle activation and reduces strain on your lower back. Maintain a slight bend in the standing knee at all times; do not lock it out, as this can put unnecessary stress on the joint. Distribute your weight evenly through the midfoot of your standing leg, keeping the heel grounded for optimal stability and power.
What are common mistakes when doing Single Leg Platform Slide?
Rounding the lower back: Avoid excessive lumbar flexion by actively engaging your core and maintaining a neutral spine throughout the slide. Over-extending the slide: Do not slide so far back that you lose control or feel strain in your knee or hip; only go as far as you can maintain proper form and controlled return. Using momentum to return: Prevent jerking the leg back by focusing on a slow, deliberate hamstring contraction to pull the sliding foot smoothly back to the start.
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Free · iPhone only · Available on the App Store