Exercise guide
Platform Hamstring Slides
Platform Hamstring Slides use a towel or slider beneath one heel so the hamstrings can bend and straighten the knee against floor friction. The glutes may assist with hip position and pelvic control.
Training context
Setup Cues for Hamstring Slides
Use a smooth surface and a slider that moves predictably without catching. Keep the opposite leg positioned where it does not interfere with the working heel.
The source begins with the body flat, but the exercise may be progressed into a bridge position for greater hamstring demand. The hips should remain controlled in whichever version is selected.
Technique overview
Pull the heel in and extend it slowly
Lie on the back with one heel on the towel or slider. Bend the working knee to draw the heel toward the body while keeping the leg aligned. Reverse the motion slowly until the leg extends, and stop before the heel slips or the pelvis twists.
Treat this as an overview and use a range, pace, and setup you can control.