10 Best Platform Hamstring Slides Alternatives for Home Workouts

If you can't do Platform Hamstring Slides, use exercises that still load knee flexion and hip extension, like Nordic curls, single-leg Romanian deadlifts, glute bridges, slider curls, or lying leg curls. Focus on controlled eccentric tempo and keep hips elevated to maximize hamstring activation; cue: drive hips up and pull heels toward glutes.

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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Ranked Platform Hamstring Slides Alternatives

Best Match
Inverse Leg Curl (bench Support)

1. Inverse Leg Curl (bench Support)

83.3% Match
Hamstrings Body-weight Intermediate Isolation
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.
Self Assisted Inverse Leg Curl

2. Self Assisted Inverse Leg Curl

81.2% Match
Hamstrings Body-weight Intermediate Isolation
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.
Self Assisted Inverse Leg Curl (on Floor)

3. Self Assisted Inverse Leg Curl (on Floor)

81.2% Match
Hamstrings Body-weight 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.
Kick Out Sit

4. Kick Out Sit

80% Match
Hamstrings Body-weight Intermediate Isolation
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.
Moving Claw Series

5. Moving Claw Series

78.7% Match
Hamstrings Body-weight Intermediate Isolation
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.
Cable Assisted Inverse Leg Curl

6. Cable Assisted Inverse Leg Curl

77.2% 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.
Natural Glute Ham Raise

7. Natural Glute Ham Raise

75.7% Match
Hamstrings Body-weight Advanced Isolation
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.
Inverse Leg Curl (on Pull-up Cable Machine)

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

73.8% 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.
Dumbbell Lying Femoral

9. Dumbbell Lying Femoral

73.2% 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.
Lever Kneeling Leg Curl

10. Lever Kneeling Leg Curl

73.2% 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.

Why You Might Need a Platform Hamstring Slides Alternative

You may substitute Platform Hamstring Slides because you lack a sliding surface, experience knee or lower-back discomfort, or need heavier loading for hypertrophy. Slides emphasize knee flexion with isometric hip extension; alternatives let you shift emphasis toward hip-dominant patterns or add external resistance. For rehab, choose slow eccentrics like Nordic curls to target the hamstrings’ lengthening action; cue: lock the pelvis and lower under control. For strength, pick weighted Romanian deadlifts to increase hip extension torque and glute-ham complex activation while maintaining a neutral spine.

How to Choose the Right Substitute

Select a substitute based on available equipment, whether you need knee-dominant or hip-dominant loading, and your ability to control eccentric force. If you want isolated hamstring lengthening, choose Nordic curls or slider curls and focus on slow eccentrics; cue: brace the core and resist forward collapse. If you need higher load and hip extension torque, pick single-leg Romanian deadlifts or barbell Romanian deadlifts and hinge from the hips while keeping a soft knee. For rehab, prioritize pain-free range of motion and progress volume before load.

Frequently Asked Questions

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.

Can I build muscle without doing Platform Hamstring Slides?

Yes, you can build hamstring muscle using other exercises that provide progressive overload and eccentric emphasis, such as Romanian deadlifts, single-leg RDLs, and Nordic curls. Apply progressive load, control tempo, and increase volume to stimulate hypertrophy.

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