Single Leg Platform Slide 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Hinge
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Leg Platform Slide is a bodyweight exercise that primarily targets the hamstrings while also engaging the glutes as a secondary muscle group. It involves standing on one leg with a slight bend in the knee, maintaining a strong core, and sliding the opposite leg backward in a controlled manner. This movement emphasizes balance, stability, and hamstring activation, requiring slow and deliberate control to maintain proper alignment and prevent injury. The exercise can be performed with minimal space and no equipment, making it accessible for home or gym workouts.
How to Perform
Position yourself standing upright with feet roughly hip-width apart, tightening your core to stabilize your torso.
Lift one leg straight behind you, keeping it in line with your body without bending the knee.
Gently slide the lifted leg backward while staying balanced on your supporting leg.
Maintain a slight bend in the standing leg and keep your hips level throughout the motion.
Exhale as you extend the leg backward and inhale as you bring it back to the starting position.
Move deliberately, focusing on maintaining stability and controlled movement.
If needed, lightly touch a wall or stable object to help with balance.
Keep the extended leg fully straight to ensure proper alignment and hamstring engagement.
Avoid sudden or jerky motions to reduce the risk of strain or injury.
Finish your session with gentle stretches for the glutes and hamstrings to support recovery.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Stand upright with your feet about hip-width apart and tighten your core muscles to stabilize your body.
Lift one leg behind you, keeping it straight and in line with your torso.
Slowly move the raised leg backward while maintaining a slight bend in the supporting leg.
Concentrate on staying balanced and controlling the movement as you extend and return the leg.
Exhale as the leg moves backward and inhale as you bring it back to the starting position.
Keep your hips even and avoid twisting your upper body during the exercise.
Hold onto a wall or solid object if needed to help with balance.
Make the exercise more challenging by performing it on a soft or unstable surface, such as a balance pad.
Add light ankle weights to increase resistance once the movement feels comfortable.
Perform a proper warm-up beforehand to prepare your muscles and joints for the exercise.
How Not to Perform
Do not lock the standing knee; keeping it fully straight can strain the joint and reduce balance.
Do not let your hips drop or twist; uneven hips shift tension away from the hamstrings and glutes.
Do not swing the lifted leg; uncontrolled motion reduces muscle engagement and increases injury risk.
Do not lean your torso forward or backward; leaning shifts focus from the hamstrings and glutes.
Do not hold your breath; failing to breathe properly decreases stability and control.
Do not perform the movement too quickly; rushing reduces muscle activation and compromises form.
Do not neglect core engagement; a loose core leads to wobbling and poor alignment.
Do not overextend the lifted leg; forcing range of motion can strain muscles or joints.
Do not perform without proper warm-up; cold muscles are more prone to injury.
Do not rely excessively on support; over-gripping a wall or object decreases balance training and hamstring activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
