Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

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.

Intermediate

Compound

Pull

1 min per set30s rest

Thighs

Body weight

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.

How to Do Single Leg Platform Slide

1
Setup
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.
2
Setup
Ensure a slight bend in the knee of your standing leg and brace your core to maintain a neutral spine throughout the movement.
3
Slowly begin to slide the platform foot straight back, extending the hip and knee of the sliding leg while keeping your torso relatively upright.
4
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.
5
Engage your hamstrings and glutes forcefully to pull the sliding foot back towards the starting position, maintaining control and preventing any sudden movements.
6
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.

Variations

Compound

Single Leg Squat (pistol)

Master the challenging single leg squat, or pistol squat, to build incredible lower body strength, balance, and mobility in your quads, glutes, and

VeryHigh

ThighsGluteus MaximusBody weight

Isolation

Weighted Single Leg Lift

Strengthen your hip flexors and quadriceps with the Weighted Single Leg Lift. This isolation exercise enhances core stability and improves balance.

Intermediate

ThighsIliopsoasWeighted

Compound

Single Leg Sit (wall)

Challenge your quadriceps and glutes with the Single Leg Wall Sit. Improve muscular endurance and stability by holding a seated position against a wall

Intermediate

ThighsQuadricepsBody weight

Compound

Elevated Single Leg Squat

Master the elevated single leg squat to build powerful lower body strength, improve balance, and enhance unilateral stability.

Advanced

ThighsBody weight

Related Exercises

Compound

Assisted Inverse Leg Curl

Strengthen your hamstrings with the Assisted Inverse Leg Curl, a unique exercise using arm support to focus on powerful leg flexion and posterior chain

Intermediate

ThighsHamstringsAssisted

Isolation

Quadruped Leg Curl

Strengthen your hamstrings with the quadruped leg curl. This bodyweight exercise targets the back of your thighs, improving knee flexion and muscle

Intermediate

ThighsHamstringsBody weight

Compound

Inverse Leg Curl (bench support)

Strengthen your hamstrings with the Inverse Leg Curl. This bodyweight exercise uses a bench for support, focusing on powerful leg contractions to lift

Intermediate

ThighsHamstringsBody weight

Isolation

Standing Single Leg Curl

Strengthen your hamstrings and glutes with the Standing Single Leg Curl. This bodyweight exercise improves balance, stability, and lower body strength

Intermediate

ThighsHamstringsBody weight