What muscles does the Single-Leg Platform Slide work?

The Single-Leg Platform Slide primarily targets your glutes and upper legs, especially the hamstrings. It also activates secondary muscles such as the calves and core, helping improve lower body strength and stability.

Do I need special equipment for the Single-Leg Platform Slide?

You can perform this exercise with a slider, small platform, or even a towel on a smooth floor. If you don’t have equipment, a cushioned surface that allows your foot to slide easily will work as an alternative.

Is the Single-Leg Platform Slide suitable for beginners?

Yes, beginners can safely perform this move by starting with a shorter range of motion and keeping both feet flat instead of one extended. Gradually progress to the full single-leg version as your strength and balance improve.

What common mistakes should I avoid during the Single-Leg Platform Slide?

Avoid letting your hips sag as you slide your foot, as this reduces muscle engagement and increases strain on the lower back. Keep your core tight, shoulders relaxed, and movement slow to maintain control.

How many sets and reps should I do for the Single-Leg Platform Slide?

For strength and endurance, aim for 3 sets of 8–12 reps per leg. If you’re working on mobility or recovery, use 2–3 sets of 10–15 controlled reps with lower intensity.

What safety tips should I follow when doing the Single-Leg Platform Slide?

Maintain proper form by keeping your spine neutral and avoiding excessive arching in the lower back. Engage your core throughout to protect your lumbar area, and stop if you feel sharp pain in your knees or hips.

Are there variations of the Single-Leg Platform Slide I can try?

You can intensify the exercise by holding a weight plate on your hips or performing it with an elevated platform to increase range of motion. For an easier variation, keep both legs bent and perform a double-leg slide.

Single-Leg Platform Slide

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Other

Exercise Type

Reps Only

How To Do

Lie on your back with one foot flat on a platform or slider and the other leg extended straight. Press through your heel to lift your hips into a bridge, then slowly slide your foot forward and back while keeping your hips elevated. Keep your core engaged and maintain control throughout the movement.

Step-by-Step Instructions

Begin by lying on your back on the floor with your arms resting at your sides for stability.
Place one foot flat on a stable platform or slider, while the other leg is extended straight out.
Engage your core and glutes, and press through the heel of the foot on the platform to lift your hips off the ground into a bridge position.
Slowly slide the foot on the platform forward, extending your leg while keeping your hips elevated.
Reverse the motion by sliding the foot back to the starting position, maintaining control and keeping your hips lifted.
Repeat for the desired number of repetitions, then switch to the other leg.

Explore more glutes exercises or bodyweight exercises in our exercise library.

Alternative Exercises

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Wall Ball

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Dumbbell Single-Leg Deadlift

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Kettlebell One-Legged Deadlift

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Frequently Asked Questions

What muscles does the Single-Leg Platform Slide work?: The Single-Leg Platform Slide primarily targets your glutes and upper legs, especially the hamstrings. It also activates secondary muscles such as the calves and core, helping improve lower body strength and stability.
Do I need special equipment for the Single-Leg Platform Slide?: You can perform this exercise with a slider, small platform, or even a towel on a smooth floor. If you don’t have equipment, a cushioned surface that allows your foot to slide easily will work as an alternative.
Is the Single-Leg Platform Slide suitable for beginners?: Yes, beginners can safely perform this move by starting with a shorter range of motion and keeping both feet flat instead of one extended. Gradually progress to the full single-leg version as your strength and balance improve.
What common mistakes should I avoid during the Single-Leg Platform Slide?: Avoid letting your hips sag as you slide your foot, as this reduces muscle engagement and increases strain on the lower back. Keep your core tight, shoulders relaxed, and movement slow to maintain control.
How many sets and reps should I do for the Single-Leg Platform Slide?: For strength and endurance, aim for 3 sets of 8–12 reps per leg. If you’re working on mobility or recovery, use 2–3 sets of 10–15 controlled reps with lower intensity.
What safety tips should I follow when doing the Single-Leg Platform Slide?: Maintain proper form by keeping your spine neutral and avoiding excessive arching in the lower back. Engage your core throughout to protect your lumbar area, and stop if you feel sharp pain in your knees or hips.
Are there variations of the Single-Leg Platform Slide I can try?: You can intensify the exercise by holding a weight plate on your hips or performing it with an elevated platform to increase range of motion. For an easier variation, keep both legs bent and perform a double-leg slide.