Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
AdvancedIsolationBodyweight
Single Leg Platform Slide
Hamstrings · Upper Legs
4
sets
8–12
reps
1m 15s
Rest time
~6
Calories / set
Instructions
- 1
Start by standing with one foot on a platform or slide board.
- 2
Bend your knee slightly and slide the foot on the platform backward, extending your leg.
- 3
Keep your core engaged and maintain a straight posture throughout the movement.
- 4
Slowly return to the starting position by sliding your foot back to the initial position.
- 5
Repeat the movement for the desired number of repetitions, then switch legs.
Muscles worked
Primary
Hamstrings
glutes
Secondary
glutesquadriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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