Smart Workout Diary

Abdominal Draw Leg Slide

The abdominal draw-in leg slide is a low-impact core-stability exercise performed lying on your back while sliding one heel along the floor. It emphasizes the deep abdominal muscles and helps build trunk control, pelvic stability, and body awareness. It can support foundational core strength for everyday movement and resistance training.

Demonstration

Abdominal Draw Leg Slide — demonstration 1
Abdominal Draw Leg Slide — demonstration 2

Instructions

  1. Set up: Lie on your back with both knees bent, feet flat on the floor, and arms relaxed by your sides.
  2. Brace gently: Breathe in, then exhale and gently draw your lower abdomen inward as if tightening a belt. Keep your ribs relaxed and your lower back in a comfortable neutral position.
  3. Slide one leg: Maintain the abdominal brace as you slowly slide one heel away along the floor, extending the leg only as far as your pelvis and lower back remain still.
  4. Return and repeat: Slide the heel back to the starting position with control, then repeat on the other side. Breathe steadily and stop the set if you cannot keep the pelvis stable.
Muscle Group
Abs
Type
Calisthenics
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a small range: A shorter slide with a steady pelvis is more effective than fully extending the leg with your back arching.
  2. Do not hold your breath: Exhale gently during the slide and keep the abdominal tension moderate rather than forceful.
  3. Keep the heel in contact: Let the heel glide smoothly on the floor; avoid lifting the foot or pushing through the toes.
Exercise library