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Single Leg Platform Slide

A unilateral sliding leg curl using a low platform or slider, loading the hamstrings eccentrically while the glutes hold a bridge position.

LegsBodyweightKnee flexion
GoLightWeight mediasingle-leg-platform-slide

Demonstration coming soon

Primary

Hamstrings

Secondary

Gluteus maximusCoreCalves

Equipment

Bodyweight

Pattern

Knee flexion

Setup

  1. 01Lie on your back with one heel on a slider or smooth platform.
  2. 02Bend the working knee so the heel sits close to the hips.
  3. 03Hold the free leg bent or raised off the floor.
  4. 04Press arms into the floor and brace the trunk.

Execution

  1. 01Bridge the hips up by driving through the working heel.
  2. 02Slowly slide the heel away, letting the knee straighten while the hips stay high.
  3. 03Stop just before the hips drop or the low back arches.
  4. 04Curl the heel back toward the hips to return to the start.

Checkpoints

  • -Hips stay lifted through the entire slide.
  • -The slide is slow and controlled, especially on the way out.
  • -Pelvis stays square; no rolling toward the free side.
  • -Low back stays neutral, not hyperextended.

Common mistakes

  • -Letting the hips sink as the leg slides out.
  • -Sliding out faster than you can control.
  • -Using the low back to hold the bridge instead of the glutes.
  • -Cutting the range short and only training the top of the curl.

Programming notes

  • -Use 2 to 3 sets of 5 to 10 slow reps per side; the eccentric is the work.
  • -Start with eccentric-only reps if you cannot yet curl back in on one leg.
  • -Pairs well after a hinge like Romanian deadlifts for direct hamstring volume.

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