Single Leg Platform Slide

Single Leg Platform Slide

The Single Leg Platform Slide is a dynamic and challenging exercise that targets the lower body, particularly the glutes, hamstrings, and quadriceps. This exercise is great for improving leg strength, stability, and balance. It also engages the core and challenges the hip stabilizers. To perform the Single Leg Platform Slide, you will need a small towel or slider. Start by standing with one foot on a stable platform or the floor, and the other foot placed on the towel or slider. The knee of the standing leg should be slightly bent. Engage your core and maintain a tall posture throughout the exercise. From this starting position, slowly slide the towel or slider foot out to the side, while keeping the standing leg stable. Focus on pushing through the heel of the standing leg and maintaining control as you slide out. Avoid any jerky movements or excessive shifting of your body weight. Once you have reached your desired range of motion, slowly slide the foot back to the starting position. To make this exercise more challenging, you can increase the range of motion or add resistance by using a resistance band around your ankles. You can also progress to performing the exercise on an unstable surface, such as a balance board or BOSU ball, which will further challenge your stability and core strength. Incorporate the Single Leg Platform Slide into your lower body workouts or as part of your dynamic warm-up routine. Aim for 2-3 sets of 10-12 repetitions on each leg, ensuring proper form and control throughout the exercise. Remember to listen to your body and modify the exercise as needed to suit your fitness level. By regularly including the Single Leg Platform Slide in your fitness routine, you will strengthen your lower body, improve stability, and enhance overall athletic performance.


  • Start by positioning a small platform or sliding disc under one foot.
  • Shift your weight onto the leg that is on the platform.
  • Bend your knee slightly on the supporting leg while keeping the other leg straight.
  • Engage your core and slowly slide the platform or disc out to the side.
  • Keep your body stable and avoid leaning or tipping to either side.
  • Once you reach a comfortable range of motion, slide the platform or disc back to the starting position.
  • Repeat the exercise for the desired number of repetitions.
  • Switch sides and perform the exercise with the other leg.

Tips & Tricks

  • Incorporate balance training exercises to improve stability and control.
  • Engage your core muscles throughout the exercise to maintain proper form and stability.
  • Start with a slower tempo to ensure proper control and reduce the risk of injury.
  • Focus on maintaining a smooth and controlled movement throughout the exercise.
  • Ensure proper alignment of the supporting knee, ankle, and hip to prevent strain or imbalance.
  • Add resistance by using resistance bands or weights to increase the challenge and strength gains.
  • Pay attention to your breathing pattern and exhale during the sliding movement to engage the core muscles.
  • Gradually increase the range of motion as your strength and control improve.
  • Be mindful of any pain or discomfort and consult with a healthcare professional if necessary.
  • Include variations of the exercise to target different muscle groups and keep the workouts challenging.


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