Heel Slides
Heel slides are a bodyweight rehabilitation and activation exercise targeting the hamstrings. The controlled sliding motion through the full range of knee flexion and extension is commonly used to restore leg strength after injury.
How to do it
- Lie flat on your back with your legs extended and a smooth surface or sliders under your heels.
- Brace your core and slowly slide both heels toward your glutes by bending your knees.
- Once your heels are close to your glutes, slowly slide them back out to the starting position.
- Keep your lower back pressed into the floor throughout the movement.
- Repeat for the desired number of repetitions.
Form cues
- Press your lower back firmly into the floor.
- Engage your core before you start sliding.
- Keep movements slow and controlled in both directions.
- Breathe steadily throughout the slide.
Breathing: Inhale as you prepare, and exhale steadily as you slide your heels toward your glutes.
Common mistakes
- Arching the lower back, which shifts the work away from the hamstrings and strains the spine.
- Rushing the motion, which prevents proper hamstring activation and control.
- Lifting the hips off the floor, which turns the movement into a bridge rather than a targeted slide.
Muscles worked
Primary: hamstrings. Secondary: glutes, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or unusual knee discomfort, ease off or stop the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I don't have furniture sliders?
You can easily use paper plates on carpet or small towels on a hardwood floor.
Why do I feel this in my lower back instead of my legs?
This usually happens when the core relaxes and your lower back arches. Focus on keeping your spine pressed flat against the floor.
How often can I do heel slides?
You can safely include them 2 to 3 times a week as part of your lower body or recovery routine.