Platform Hamstring Slides

A beginner strength exercise for the hamstrings, done with a other equipment.

Platform Hamstring Slides: finishing position

Main muscles: Hamstrings
Also works: Glutes
Equipment: Other equipment
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Platform Hamstring Slides

For 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.
Begin the movement by flexing the knee, keeping your other leg straight.
Continue bringing the heel closer to you, sliding it on the floor.
At full knee flexion, reverse the movement to return to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Platform Hamstring Slides

Questions

What muscles does the Platform Hamstring Slides work?

Mainly the hamstrings, with the glutes helping.

Is the Platform Hamstring Slides good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Platform Hamstring Slides?

Good alternatives that train the hamstrings: Seated Band Hamstring Curl, Ball Leg Curl, Lying Leg Curls or Prone Manual Hamstring.

How many sets and reps of the Platform Hamstring Slides should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).