Platform Hamstring Slides

A unilateral hamstring exercise using slides or a smooth surface to develop single-leg hamstring strength and prevent injury.

Instructions

1. Lie on your back with your legs extended on a smooth surface (wood floor or with sliders).
2. Place a gym towel, sliders, or similar under your heels.
3. Bend one knee and slide your heel toward your glutes across the smooth surface.
4. Keep your other leg straight and extended on the floor.
5. Slide as far as you can while maintaining control.
6. Reverse the movement by sliding your heel back to the starting position.
7. Complete all repetitions on one side before switching legs.
8. Your hips should remain on the floor throughout the movement.

Tips

• Use a smooth surface or actual sliders to reduce friction.
• Move slowly and maintain constant tension on the hamstrings.
• Keep your non-working leg relaxed and extended.
• Your upper body and hips should remain stationary.
• Exhale as you slide in and inhale as you slide out.
• This exercise works well for eccentric hamstring strength and injury prevention.