Exercises / Heel slide

Heel slide GIF

Figure

Male figure; the female figure follows.

Muscles

Background

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Worked muscles

AbsMusculus rectus abdominis
Hip flexorsMusculus iliopsoas
QuadricepsMusculus quadriceps femoris
HamstringsMusculi ischiocrurales

Equipment: mat
Level: beginner
Loop: One repetition, 4.8 seconds

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Part of the Core pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

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From the API

GET one exercise

curl https://api.exercisegif.com/v1/exercises/heel-slide \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a heel slide

Lie on your back with both knees bent and the feet flat.
Slide one heel along the mat until the leg is straight.
Draw the heel back toward the glute.
Keep the movement slow and the back neutral, then switch legs.

Form tips

The pelvis stays level and still, that is the goal.
Keep the movement slow and the breath steady.
A foundational control drill, perfect before harder ab work.