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).

Platform Hamstring Slides

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Platform Hamstring Slides

The steps for Platform Hamstring Slides themselves, so you can judge how close each substitute below really is.

Hamstrings, with glutes · Other · Intermediate · Isolation

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Inverse Leg Curl (Bench Support)Play demonstration

    1. Inverse Leg Curl (Bench Support)

    83% match

    Hamstrings · Intermediate · Isolation

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

    • Bodyweight
    How to perform it
    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 · Intermediate · Isolation

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

    • Bodyweight
    How to perform it
    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
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    80% match

    Hamstrings · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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

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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