Smart Workout Diary

Leg Slide

The leg slide is a low-impact core-stability exercise performed lying on your back while sliding one heel away from the body. It primarily trains the abdominal muscles to stabilize the pelvis and lower back, while the hip flexors and legs assist the movement. It can support beginner core strength, trunk control, and awareness of pelvic position.

Demonstration

Leg Slide — demonstration 1
Leg Slide — demonstration 2

Instructions

  1. Set up: Lie on your back on a smooth floor, with both knees bent, feet flat, and arms resting by your sides.
  2. Brace: Gently tighten your abdominal muscles and keep your pelvis neutral, with your lower back in a comfortable, controlled position.
  3. Slide: Slowly slide one heel forward along the floor, extending the leg only as far as you can without your pelvis rocking or your lower back arching.
  4. Return: Pull the heel smoothly back to the starting position, then repeat on the other side. Keep the movement slow and alternate sides for the planned repetitions.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize control: Use a shorter slide if your pelvis rotates, your ribs flare, or your lower back arches.
  2. Keep the heel in contact: Let the heel glide lightly on the floor rather than lifting the leg.
  3. Breathe steadily: Exhale gently as the heel slides away and inhale as it returns; do not hold your breath.
Exercise library