Legs / Beginner / Isolation (single joint)

Platform Hamstring Slides

A bench isolation exercise for the hamstrings, with the glutes assisting.

At a glance

Primary

Hamstrings

Secondary

Glutes

Equipment

Bench

Movement pattern

Knee flexion

Level

Beginner

Type

Legs, Isolation (single joint)

How to do it

1. 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.
2. Begin the movement by flexing the knee, keeping your other leg straight.
3. Continue bringing the heel closer to you, sliding it on the floor.
4. At full knee flexion, reverse the movement to return to the starting position.

Common mistakes

• ✗ Hips sagging to the floor during the curl.

  Why it hurts: The hamstrings lose tension and the lower back sags.

  ✓ Instead: Keep the hips lifted in a bridge throughout, then curl the heels in.

• ✗ Letting the legs shoot out straight.

  Why it hurts: The hamstrings are loaded suddenly at length and can cramp or strain.

  ✓ Instead: Extend the legs slowly under control.

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