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Exercise handout — move better, feel better.

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Platform Hamstring Slides

BeginnerMobilityTier T1

Lie on your back with the legs straight and a towel under one heel. Bend the knee to slide the heel toward the body on the floor, then straighten.

Targets: Knee
Muscles: Hamstrings

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • towel

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with legs extended and a gym towel under one heel.
  • Rest the arms by the sides on the floor.
  1. She lies supine on the floor, legs extended, a folded towel under her right heel, arms resting by her sides.

    Step 1 of 5

    Lie on the back with legs extended and a towel under one heel.

  2. She flexes her right knee, sliding her right heel along the floor on the towel toward her body while her left leg stays extended.

    Step 2 of 5

    Flex the knee to bring the heel closer, sliding it on the floor.

  3. She has drawn her right heel to full knee flexion, heel on the towel near her hips, left leg still extended on the floor.

    Step 3 of 5

    Slide to full knee flexion.

  4. She slides her right heel back out on the towel, the knee extending until her leg is nearly straight again.

    Step 4 of 5

    Reverse the movement to return to the starting position.

  5. She lies supine on the floor, legs extended, a folded towel under her right heel, arms resting by her sides.

    Step 5 of 5

    Lie on the back with legs extended and a towel under one heel.

Safety Information

Keep the other leg straight throughout. Slide slowly rather than jerking the heel. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.