Slider Split
The slider split is a unilateral lower body exercise that uses a slider disc to create a smooth split squat by sliding one foot backward. It targets the quadriceps and glutes while also stretching the hip flexors through a larger range of motion than a static split squat.
How to do it
- Stand with a slider disc under one foot and your feet together.
- Slide the back foot backward as you lower into a split squat position.
- Keep your front knee tracking over your toes and your torso upright.
- Pull the sliding foot back in by contracting your front leg to return to standing.
- Complete all repetitions on one side before switching.
Form cues
- Keep your torso upright and core braced.
- Slide the back foot smoothly without lifting it.
- Drive through your front heel to return to the top.
- Ensure your front knee tracks in line with your toes.
Breathing: Inhale as you slide back and lower down, and exhale steadily as you push back up to standing.
Common mistakes
- Dropping the back knee too fast can cause you to lose control of the slider and strain your hip flexor.
- Leaning forward too much shifts the work away from your quads and into your lower back.
- Allowing the front knee to cave inward puts unnecessary stress on the knee joint.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per leg, rest 60 s
Lose weight
3 sets × 10–12 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have knee discomfort, reduce your range of motion or switch to a standard step-back lunge.
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 a slider disc?
You can use a small towel on hardwood floors, a paper plate on carpet, or simply perform a standard reverse lunge instead.
Why do I feel a deep stretch in the front of my back hip?
The slider split allows for a greater range of motion, which actively stretches the hip flexor of the trailing leg. This is normal as long as it feels like a stretch rather than pinching pain.
How often should I do this exercise?
Once or twice a week as part of your lower body routine is plenty to build strength and stability without overloading your joints.