Platform Hamstring Slides

Platform Hamstring Slides is a resistance exercise - strength exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Hamstrings

Secondary muscles

Gastrocnemius, Hip stabilizers

Exercise type

Resistance exercise - strength

Exercise technique

1. Floor selection

   Find a clean, flat surface on which a towel can slide.

2. Lie down

   Lie on your back with your legs extended.

3. Towel

   Place a sliding towel beneath the working heel.

4. Knee bend

   Slide your heel along the floor toward your buttock.

5. Other leg

   Keep the opposite leg extended and still.

6. End point

   Stop where your knee remains under control in flexion.

7. Slide back

   Slide your heel forward to extend your leg again.

Key technique points

• Do not raise your hips into a bridge.
• Keep your heel on the floor.
• Do not move the towel with your toes.
• Do not bend the nonworking knee.
• Do not let the working foot drift sideways.
• Keep friction similar on both sides.

Common mistakes

Adding a bridge

Lifting the hips adds a bridge task to the heel slide.

Lifting the heel

This removes sliding resistance.

Towel catching

This interrupts knee flexion.

Heel moving sideways

This sends the thigh and lower leg in different directions.

Drawing in the other leg

This disrupts the unilateral setup.

Fast extension

This reduces control of knee extension.

Frequently asked questions

Platform Hamstring Slides: why is “Adding a bridge” a mistake?

Lifting the hips adds a bridge task to the heel slide.

Platform Hamstring Slides: why is “Lifting the heel” a mistake?

This removes sliding resistance.

Platform Hamstring Slides: why is “Towel catching” a mistake?

This interrupts knee flexion.

Platform Hamstring Slides: why is “Heel moving sideways” a mistake?

This sends the thigh and lower leg in different directions.

Platform Hamstring Slides: why is “Drawing in the other leg” a mistake?

This disrupts the unilateral setup.

Platform Hamstring Slides: why is “Fast extension” a mistake?

This reduces control of knee extension.

What should I focus on when doing Platform Hamstring Slides?

Do not raise your hips into a bridge. Keep your heel on the floor. Do not move the towel with your toes. Do not bend the nonworking knee. Do not let the working foot drift sideways. Keep friction similar on both sides.

Related exercises

• 45-degree Back Extension
• Cable Pull-through
• Conventional Deadlift
• Dumbbell Romanian Deadlift
• 90/90 Hamstring
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.