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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

Variations of Single Leg Platform Slide

Single Leg Squat (pistol) exercise targeting Thighs and Gluteus Maximus
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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

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Weighted Single Leg Lift exercise targeting Thighs and Iliopsoas
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
Single Leg Sit (wall) exercise targeting Thighs and Quadriceps
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
Elevated Single Leg Squat exercise targeting Thighs
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

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

  1. 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. 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. 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. 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. 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. 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.

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Frequently Asked Questions

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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Single Leg Platform Slide

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