TETSUAssisted Prone Hamstring vs Single Leg Platform Slide
The Assisted Prone Hamstring and the Single Leg Platform Slide both train the hamstrings as their primary muscle. The Assisted Prone Hamstring is an assisted movement while the Single Leg Platform Slide is bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Prone Hamstring | Single Leg Platform Slide | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | glutes and quadriceps |
| Equipment | assisted | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Assisted Prone Hamstring — first steps
- Lie face down on a mat or bench with your legs fully extended.
- Have a partner or use a resistance band to secure your ankles.
Single Leg Platform Slide — first steps
- Start by standing with one foot on a platform or slide board.
- Bend your knee slightly and slide the foot on the platform backward, extending your leg.
Full step-by-step guides are linked below.
Which should you choose?
The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted. The Single Leg Platform Slide needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the hamstrings adapting.
Full form guides
Common questions
Is the Assisted Prone Hamstring better than the Single Leg Platform Slide?
Neither is universally better — both train the hamstrings as the primary mover. The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted, while the Single Leg Platform Slide needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Assisted Prone Hamstring and the Single Leg Platform Slide in the same program?
Yes, but usually not in the same session — they overlap heavily on the hamstrings. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Assisted Prone Hamstring and the Single Leg Platform Slide work the same muscles?
The primary muscle is the same: the hamstrings. Supporting muscles differ slightly — glutes and lower back for the Assisted Prone Hamstring versus glutes and quadriceps for the Single Leg Platform Slide.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.