Platform Hamstring Slides
Muscles worked
Instructions
- 1For 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.
- 2Begin the movement by flexing the knee, keeping your other leg straight.
- 3Continue bringing the heel closer to you, sliding it on the floor.
- 4At full knee flexion, reverse the movement to return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Platform Hamstring Slides
Platform hamstring slides reproduce the motion of a lying leg curl, but without a machine, simply using a towel or light weight under the heel to create a controlled slide on a smooth floor. Lying on your back, you bend the knee to bring the heel toward you, a movement that intensely engages the hamstrings through both concentric and eccentric contraction, without needing a leg curl machine. It's a great exercise for training at home or while traveling, requiring only a smooth floor (wood, tile) and a towel. Resistance comes purely from controlled friction and bodyweight, making it accessible but still demanding enough strength to really feel the contraction.
check_circleBenefits
- check_circleReproduces the leg curl without a machine, accessible anywhere
- check_circleEngages the hamstrings through both concentric and eccentric phases
- check_circleIdeal for training at home or while traveling
- check_circleOnly requires a towel and a smooth floor
lightbulbExecution tips
- lightbulbChoose a nice smooth floor for a fluid, controlled slide
- lightbulbKeep the hips slightly raised throughout the movement
- lightbulbFlex the knee as far as possible for a full contraction
- lightbulbControl the return phase instead of letting the heel slide freely
warningCommon mistakes
- warningChoosing a floor too rough for a smooth slide
- warningLetting the hips drop during the flexion
- warningMoving too fast without real hamstring contraction
- warningUsing too heavy a weight under the heel from the start
helpFrequently asked questions
What type of floor works best?expand_more
A wood, tile, or smooth laminate floor works best to allow a fluid slide.
Does this replace a machine leg curl?expand_more
It can effectively replace it at home, though it demands a bit more lower-back bracing to stabilize the hips.
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