10 Best Single-leg Platform Slide Alternatives for Home and Gym

The Single Leg Platform Slide is done standing. Ranked closest by our scoring: the Kick Out Sit, Moving Claw Series and the Kettlebell One-legged Deadlift.

Single Leg Platform SlideWatch the Single Leg Platform Slide

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

How to Do the Single Leg Platform Slide

The steps for the Single Leg Platform Slide itself, so you can judge how close each substitute below really is.

Hamstrings, with glutes, quadriceps · Bodyweight · Intermediate · Compound

  1. Start by standing with one foot on a platform or slide board.
  2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
  3. Keep your core engaged and maintain a straight posture throughout the movement.
  4. Slowly return to the starting position by sliding your foot back to the initial position.
  5. Repeat the movement for the desired number of repetitions, then switch legs.

The 10 Best Single Leg Platform Slide Alternatives

10 substitutes, ranked by how closely each one matches the Single Leg Platform Slide 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.

  1. Kick Out SitPlay demonstration

    1. Kick Out Sit

    93% match

    Hamstrings · Intermediate · Compound

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

    • 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 the Single Leg Platform Slide
    • Equipment: bodyweight only, the same as the Single Leg Platform Slide
    • Body position: standing, the same as the Single Leg Platform Slide
    • Balance: easier to stay steady on than the Single Leg Platform Slide
  3. Kettlebell One-legged Deadlift

    3. Kettlebell One-legged Deadlift

    85% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the hamstrings.

    • Kettlebell
    How to perform it
    1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
    2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
    3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Single Leg Platform Slide
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Single Leg Platform Slide
  6. Hurdle Hops

    6. Hurdle Hops

    73% match

    Hamstrings · Intermediate · Compound

    It still works the hamstrings, through a different movement.

    • Other
    How to perform it
    1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
    2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
    3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
    4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Single Leg Platform Slide
    • Equipment: bodyweight only, the same as the Single Leg Platform Slide
    • Body position: standing, the same as the Single Leg Platform Slide
  7. Barbell Straight Leg DeadliftPlay demonstration

    7. Barbell Straight Leg Deadlift

    72% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the hamstrings.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and your toes pointing forward.
    2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Bend at your hips and lower the barbell towards the ground, keeping your back straight and your knees slightly bent.
    4. Lower the barbell until you feel a stretch in your hamstrings.
    5. Engage your hamstrings and glutes to lift the barbell back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Single Leg Platform Slide
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Single Leg Platform Slide
    • Balance: easier to stay steady on than the Single Leg Platform Slide

Why You Might Need a Single Leg Platform Slide Alternative

You may swap the Single Leg Platform Slide for reasons such as knee pain during knee-dominant slides, lack of a stable platform, or the need for progression/regression. Alternatives let you emphasize eccentric strength, hip-extension torque, or posterior-chain coordination while reducing knee shear. For example, Nordic curls increase eccentric hamstring activation by lengthening the muscle under load; single-leg RDLs shift demand to the hip extensors and challenge balance. Cue: maintain a neutral spine and hinge at the hips to keep tension through the hamstrings rather than the low back.

How to Choose the Right Single Leg Platform Slide Substitute

Choose a substitute based on equipment, training goal, and tissue tolerance. For eccentric overload and hamstring hypertrophy pick Nordic curls or slider curls; cue: control the descent 3–4 seconds. If you need joint-friendly hip-dominant work, use single-leg RDLs and emphasize a long lever with a soft knee to load the proximal hamstring. If you lack balance, perform bilateral Swiss-ball hamstring curls to limit single-leg instability. Consider biomechanical differences: knee-flexion dominance (slides, curls) stresses distal hamstrings; hip-hinge moves load proximal hamstrings and glutes, pick accordingly.

Single Leg Platform Slide FAQ

What muscles does Single Leg Platform Slide work?

The Single Leg Platform Slide primarily targets the hamstrings as knee flexors and hip stabilizers, with secondary activation of the glutes and core. Biomechanically it emphasizes eccentric control of the hamstrings through a lengthened range as you slide and extend the hip.

What is the best bodyweight alternative to Single Leg Platform Slide?

The Nordic hamstring curl is the best pure bodyweight alternative for eccentric hamstring strength; anchor your feet, keep hips extended, and lower slowly while resisting with the hamstrings. If you lack a partner or anchor, use a slider hamstring curl, keep hips elevated and drive the heel toward the glutes.

Can I build muscle without doing Single Leg Platform Slide?

Yes. Build hamstring muscle with alternatives that provide progressive overload and controlled eccentrics, like Nordic curls, Swiss-ball curls, and single-leg RDLs. Use slow eccentric tempos (3–5 seconds), increase volume, and prioritize full hip hinge mechanics to maximize hamstring activation.

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