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.

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

Original Exercise: Single Leg Platform Slide

Single Leg Platform SlidePlay demonstration
Primary muscle
Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Quadriceps

How to perform Single Leg Platform Slide
  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.
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Ranked 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. 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
    Kick Out SitPlay demonstration

    1. Kick Out Sit

    93% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

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

    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 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
  2. Moving Claw Series

    2. Moving Claw Series

    87% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    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 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
  3. Kettlebell One-legged Deadlift

    3. Kettlebell One-legged Deadlift

    85% match
    • Hamstrings
    • Kettlebell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  4. One-arm Kettlebell Swings

    4. One-arm Kettlebell Swings

    79% match
    • Hamstrings
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise

    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
    • Balance: easier to stay steady on than the Single Leg Platform Slide
  5. Platform Hamstring Slides

    5. Platform Hamstring Slides

    73% match
    • Hamstrings
    • Other
    • Intermediate
    • Isolation
    How to perform this exercise
    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.

    Sets and reps: 3 sets of 10 to 15 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: lying on your back, not standing
  6. Hurdle Hops

    6. Hurdle Hops

    73% match
    • Hamstrings
    • Other
    • Intermediate
    • Compound

    It still works the hamstrings, through a different movement.

    How to perform this exercise
    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
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  8. Romanian Deadlift

    8. Romanian Deadlift

    72% match
    • Hamstrings
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
    2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
    3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
    4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
    5. Repeat for the recommended amount of repetitions.

    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: 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
  9. Wide Stance Stiff Legs

    9. Wide Stance Stiff Legs

    72% match
    • Hamstrings
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
    2. Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.

    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
    • Balance: easier to stay steady on than the Single Leg Platform Slide
  10. Romanian Deadlift From Deficit

    10. Romanian Deadlift From Deficit

    71% match
    • Hamstrings
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
    2. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
    3. Reverse the motion to return to the starting position.

    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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