How to Do Platform Hamstring Slides
Start and end of one clean rep of Platform Hamstring Slides.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Glutes |
| Equipment | Machine |
| Category | Strength |
How to perform 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.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Platform Hamstring Slides work?
Platform Hamstring Slides mainly works the hamstrings, with the glutes helping as secondary movers.
What equipment do I need for Platform Hamstring Slides?
Platform Hamstring Slides needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Platform Hamstring Slides?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Platform Hamstring Slides with a coach in your pocket
Gimmy is your AI gym buddy — it programs Platform Hamstring Slides into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access