10 Best Platform Hamstring Slides Alternatives for Home Workouts

Platform Hamstring Slides are done lying on your back. Ranked closest by our scoring: the Inverse Leg Curl (Bench Support), the Self Assisted Inverse Leg Curl and the Self Assisted Inverse Leg Curl (On Floor).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Platform Hamstring Slides

Platform Hamstring Slides
Primary muscle
Hamstrings
Equipment
Other
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Glutes

How to perform Platform Hamstring Slides
  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.
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Ranked Platform Hamstring Slides Alternatives

10 substitutes, ranked by how closely each one matches Platform Hamstring Slides on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Inverse Leg Curl (Bench Support)Play demonstration

    1. Inverse Leg Curl (Bench Support)

    83% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the hamstrings.

    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: bodyweight only, the same as Platform Hamstring Slides
    • Body position: lying face down, not lying on your back
  2. Self Assisted Inverse Leg CurlPlay demonstration

    2. Self Assisted Inverse Leg Curl

    81% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want an easier version that still works the hamstrings.

    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: bodyweight only, the same as Platform Hamstring Slides
    • Body position: kneeling, not lying on your back
  3. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    3. Self Assisted Inverse Leg Curl (On Floor)

    81% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: bodyweight only, the same as Platform Hamstring Slides
    • Body position: kneeling, not lying on your back
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    80% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the hamstrings one side at a time.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: bodyweight only, the same as Platform Hamstring Slides
    • Body position: standing, not lying on your back
  5. Moving Claw Series

    5. Moving Claw Series

    79% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: bodyweight only, the same as Platform Hamstring Slides
    • Body position: standing, not lying on your back
  6. Cable Assisted Inverse Leg CurlPlay demonstration

    6. Cable Assisted Inverse Leg Curl

    77% match
    • Hamstrings
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the cable machine so that the ankle attachment is at the lowest setting.
    2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
    3. Hold onto the handles of the bench for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
    5. Pause for a moment at the top of the movement, squeezing your hamstrings.
    6. Inhale and slowly lower your legs back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: a cable, not bodyweight only
    • Body position: lying face down, not lying on your back
  7. Natural Glute Ham Raise

    7. Natural Glute Ham Raise

    76% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: bodyweight only, the same as Platform Hamstring Slides
    • Body position: kneeling, not lying on your back
  8. Inverse Leg Curl (On Pull-up Cable Machine)Play demonstration

    8. Inverse Leg Curl (On Pull-up Cable Machine)

    74% match
    • Hamstrings
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the cable machine so that the ankle straps are at the lowest setting.
    2. Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
    3. Hold onto the handles of the bench for stability.
    4. Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
    5. Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: a cable, not bodyweight only
    • Body position: lying face down, not lying on your back
  9. Dumbbell Lying FemoralPlay demonstration

    9. Dumbbell Lying Femoral

    73% match
    • Hamstrings
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
    2. Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, not lying on your back
  10. Lever Kneeling Leg CurlPlay demonstration

    10. Lever Kneeling Leg Curl

    73% match
    • Hamstrings
    • Lever
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the machine to fit your body and select the desired weight.
    2. Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
    3. Grasp the handles or the sides of the machine for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
    5. Pause for a moment at the top of the movement, squeezing your hamstrings.
    6. Inhale and slowly lower your legs back to the starting position, fully extending your knees.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as Platform Hamstring Slides
    • Equipment: a machine, not bodyweight only
    • Body position: kneeling, not lying on your back
    • Balance: easier to stay steady on than Platform Hamstring Slides

Platform Hamstring Slides FAQ

What muscles does Platform Hamstring Slides work?

Platform Hamstring Slides primarily target the hamstrings (biceps femoris, semitendinosus, semimembranosus) through knee flexion and eccentric control. They also engage the glutes for hip stability and the core to maintain a neutral pelvis; cue: keep hips elevated and spinal alignment while sliding.

What is the best bodyweight alternative to Platform Hamstring Slides?

The Nordic hamstring curl is the top bodyweight alternative because it overloads the hamstrings eccentrically and builds strength through knee flexion. Anchor your feet, keep a rigid plank line, and lower slowly to maximize hamstring activation.

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